Workouts For The Week

 In WOD

 

ph1

Monday

Strength
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
60 sec handstand hold or 3 wall climbs
Rest 60 seconds

WOD
Three rounds for time of:

30 Wall Ball Shots (10/6kg.)

20 Toes to Bar

Tuesday

WOD

Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
50/35kg. Push Press
Rest exactly 5 minutes between sets.

Wednesday 

Strength.
Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

WOD

Complete as many rounds and reps as possible in 12 minutes of:
60/40kg. Hang Squat Clean x 6 reps
Hand-Release Push-Ups x 12 reps

level 1 – 45/30kg

Thursday

Strength
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Bent over row x 8-10 reps @ 2111
Rest 45 seconds

WOD
Four sets for max reps of:
45 seconds of KB Swings 24/16
45 seconds of Rest
45 seconds of Anchored Sit-Ups
45 seconds of Rest

Friday 

Strength
Six sets of:
Push Press + Jerk
Rest 30 seconds
Unbroken Pull-Ups x 10-15 reps
Rest 3 minutes

WOD
Three rounds for time of:
60/40. Thruster x 5 reps
Burpees x 10 reps
Double-Unders x 20 reps

Level 2 – 45/30kg

Level 1 – 35/20kg

Saturday

Teams of 2 complete the following for time.

1000m Row

100 Overheads squat (42.5/30kg)

100 Hand relaese push ups

100 Pull ups

100 lateral jump over bar Burpees

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