Workouts For The Week

 In WOD

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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

Wednesday

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

Thursday

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

Friday

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).

Saturday

Workout of the Day

The second coming Of the 12 days of Christmas

1 – 100 Meter Run
2 – Power Clean (60/40kg.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (20/12.5kg)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (60/40kg.)
12 – Shoulder to Overhead (60/40kg.) or advance it to HSPU

Follow it along the sequence like you sing the 12 days of Christmas around the tree on Christmas morning

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