Workouts for the week

 In WOD

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Monday

Strength/Skill
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

WOD
In teams of two, complete four sets each for time of:
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders

ADV – DO WORKOUT AS INDVIDUAL

Tuesday

Strength

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

WOD
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
60/40kg Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Score is total rounds and reps performed.

ADV -75/50kg

Wednesday

Strength/Skill
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD

Four sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

ADV to preform-

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Thursday

Strength
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

WOD

Three rounds for time of:
300 Meter Run
60/40kg Clean and jerk/Push press x 10

Friday

Strength
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between singles)
Rest 3 minutes

WOD

For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
42.5/30kg Thrusters x 15 reps
Double-Unders x 30 reps

Saturday 

“Vengeance”
Seven rounds for time of:
4 Power Snatches (60/40kg.)
6 Power Cleans
9 Deadlifts

 

Advanced/Competition Workouts

Tuesday

Warm Up
Tabatta row – your score is your lowest round

Strength
EMOM for 20 minutes
Odd minutes- 3 clean pulls from floor @110% of max Clean. No dropping the bar from the top. Work the negative
Even minutes- Split Jerk
work at 50% of max concentrating on the foot work and timing

WOD
3 Times Through
3 minute AMRAP
2 Deadlifts
2 Handstand Push-ups
Rest 5 Minutes
Regional (155,100), Deficit Handstand Push-ups – paralettes to an abmat
Open (140,90), deficit on plates; no abmat. – if using an abmat add 15kg plates to adjust the height.

Core wars
Strick TTB with a partner (one works, one rests)
10-8-6-4-2

Thursday

Warm-up
3 rounds

Snacth BB Complex

(5 muscle snatch, 5 overhead squat, 5snact drop, 5 Snatch balance, 5 hang power snatches)
10 L pull ups

Strength
TNG Power Snatch
4-4-4-4

Try to make these touch and go until it is so heavy you are unable to continue.

Squat Snatch
2-2-2-2

WOD
5 rounds
10 Toes to bar
10 Power snatches (35,25)
10 ALT Pistols

Core wars

2 times through
1 minute static plank hold
30 second lateral plank left side
30 second lateral plank right side

This is to be done unbroken

Saturday

Warm-up – 10 minutes
50 hollow rocks
20 lateral up and over the box jumps
20 Dragon fly’s
10 transverse box jumps each side
20 feet on the box push ups
50 hollow rocks

Warm up the C&J

Strength
EMOM for 15 Minutes
1 Clean & Jerk
You do not have to ascend the entire time but at some point you should be trying for 90-110% of your max. You can hit your max around round 7 and work back down to a comfortable weight if you would like. If you fail 3x at a weight, lower the weight.
You can pick a weight and try to hit it for all 15 minutes.

WOD 1
For Time:
40 Shoulder to Overhead 60/40
30 Over the Box Jumps 24/20
20 Ground to Overhead 60/40
10 Over the Box Jumps 24/20

Scale weight as necessary

Rest 5 Minutes

WOD 2– With a partner
3 Rounds each of:
Row 500m
Run 400m
50 double unders

Partner A completes an entire round AFAP while partner B rests. They tag off and then Partner B completes an entire round AFAP while Partner A rests.

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