Workouts for the week

 In WOD

Monday

Strength
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Tuesday

Strength
Take 10-15 minutes and build to a heavy Clean and Jerk

WOD
For time:
20 Shoulder to Overhead (60/40kg)
200 Meter Run
15 Shoulder to Overhead (60/40kg)
400 Meter Run
10 Shoulder to Overhead (60/40kg)
600 Meter Run

Wednesday

Strength

Six sets of Bench Press
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 – x 1 rep
*Set 4 – x 3 reps
*Set 5 – x 2 reps
*Set 6 – x 1 rep

Rest 2-3 minutes between sets
*From sets 4-6 should increase by 5 kg over sets 1-3.All sets should be heavy but no failing. Beginners complete a linear 5sets x 5reps.

WOD
Complete as many Burpees as possible in 3 minutes

Thursday

Strength
Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/KBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds

WOD
Three sets for max reps of:
30 seconds of Push Press (45/20)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

Friday

Strength
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

WOD.

Three rounds for time of:
24/16kg Goblot Squat x 20 reps
24/16kg Kettlebell Swings x 15 reps
CTB Pull-Ups x 10 reps

Saturday

In teams of three, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
50/35kg Overhead Squats x 10 reps
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

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