Workouts for the week

 In WOD

Be sure to check and sign in to zen for exact class times over the week

Monday

Strength
Four sets of:
Back Squat x 4-6 reps @ 30X0
Rest 90 seconds
WTD pull ups x 2-3
Rest 90 seconds

WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Burpees
60 seconds of Row for Calories
Rest 60 seconds between sets

Tuesday

Strength
Six sets of Hang Snatch + Snatch
Rest as needed between sets

WOD
For time:
30 Wall Ball 10/6kg
30 Pull-Ups
20 Wall Ball
20 Pull-Ups
10 Wall Ball
10 Pull-Ups

Thursday

Strength
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds

WOD
In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips/Handrelease Push Ups x 15 reps
400 Meter Run

Friday

Strength
Three sets of:
Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Handstand Push-Ups x Max reps
Rest 90 seconds

WOD
Three rounds for time of:
50 Double-Unders
20 Box Jumps 24/20″
20 push press 45/30kg

Saturday

In teams of two, complete 10 rounds for time of:
10 Thrusters 50/30kg
10 Pull-Ups
350 Meter Row
Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A rows; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B rows).

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