Workouts for the week

 In WOD

 

 

 

969946_176076315897140_1122838838_n

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 5 sets x 5 reps.

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

WOD

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.

Recent Posts

Leave a Comment