Workouts for the week

 In WOD

Be sure to sign up for the Opens here

Monday

Strength
3 sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

WOD

For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
10 Thrusters 45/30
15 CTB Pull-Ups
Immediately followed by . . .
Run 400 Meters

Tuesday

Custom Goals

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WOD – GAMES 2012
18 minute AMRAP
15 Box Jumps 24,20
12 Push Press 52.5/35
9 Toes to Bar

*Stand up on the box jumps*
Can be any form of shoulder to overhead

ADV

10-9-8-7-6-5-4-3-2-1
2 for 1 wallballs
Kettlebell Swings
15 Double Unders after each round

Partner up with someone of like ability – try to pair up with someone else also planning on competing in the open.  Hold each other accountable.  Warm up with the class.

WOD – GAMES 2012
18 minute AMRAP
15 Box Jumps 24,20
12 Push Press 52.5/35
9 Toes to Bar

*Stand up on the box jumps*
Can be any form of shoulder to overhead

Wednesday

Strength
High Bar Box Squat x 3-4 @30X1
Rest 3 min

Test
500m Row

WOD
Double Alternating Tabata
Front Squats 55/35
Burpee Lateral Jumps

Level 2 – 45/25

Level 3 – 35/20

Thursday

strength
Three sets of:

Power clean

2.2.2.2

Rest  2-3 mins

WOD
Four rounds for time of:
8 Ground to Overhead 60/40KG
400 Meter Run

Level 2 –  50/30kg

Level 1 –  40/20kg

ADV

Warm up – partner up and share rowers
250m row
With and empty barbell
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg
Row 250
Add some weight to the bar
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg

Skill – 10 minutes
Work on muscle up transitions if needed or spend 10 minutes stretching

Strength
EMOM for 12 minutes
Power Clean
Hang Squat Clean

WOD
15 min AMRAP
8 Squat Clean Thrusters (135,95)
2 Ring Muscle up
8 Front Rack Lunges (135,95)
2 Bar Muscle-up

Friday

Test
Max Unbroken Double Unders

WOD
800m Run
100 double unders
75 Wallballs 10/6kg
100 Double Unders
800m Run

Level 2 -50 Double Unders
Level 1 -400m run, 20 Double Under attempts, 50 wallballs

Saturday

Strength
Bench Press x 4-5

Rest 2-3mins

WOD

2 Rounds
15 Shoulder to Overhead 50/35
20 Box jumps
15 Pull-ups
20 Burpees

Level 2 40/30
Level 1 35/20kg

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