Workouts for the week

 In WOD

 

Monday
Strength
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

WOD
Complete as many reps as possible in 7 minutes of:
3 Thrusters (42.5/30kg)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Tuesday
Strength
Take 15 minutes to build to a heavy Power Clean

WOD
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…

ADV – Hang Squat Cleans

Wednesday

Strength
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell/KB Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell /KB Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

Thursday
Strength
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps
Rest 90 seconds

WOD
For time:
21-18-15-12-9-6-3
Push Press(40/25kg)
TTB or Anchored Sit up

ADV – 5O/35kg

Friday

In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings (24,16)
50 Board jumps (5.5ft,4ft)
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Work may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. The key to quick times is communication and quick transitions.

Saturday

Four 5-minute Rounds for max reps in teams of three of:
3 Burpees
6 Dumbbell Push Press
9 Wall Ball Shots

Rest 3 minutes between quarters.

Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

Advanced/Competition Class

Tuesday

Warm Up
3 rounds of
15 barbell jumping squats
10 push jerks
5 power cleans
5 bar muscle ups
5 inchworms

Strength – 30 minutes
Back Squat –
3-3-3-3
Power Clean – work on catching the clean in different positions over the 3 reps low, mid , high all above 90 degrees.
3-3-3-3

WOD – 15 mins
21-15-9
Clean and Jerks (50,35)
Toes to Bar

Thursday

Warm up – 10 minutes
2 rounds with an Empty Barbell
5 Muscle Snatches
5 OHS
5 Heaving Snatch Balances
5 Drop Snatches
5 Squat Snatches

Strength
20 minutes to work up to a 1RM Santch

WOD

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35,20 kg Snatch, 30 reps
30 Burpees
60,35 kg Snatch, 30 reps
20 Burpees
70,45 kg Snatch, 30 reps
10 burpees
95,55 kg Snatch, as many reps as possible

Saturday

Warm-up – 15 minutes

row 1k then complete
2 rounds not for time of
8 pistols each leg
10 Box Jumps (36/30″)
12 strict t2b
1 minute of side plank

Conditioning

20min EMOM

7 truster 35/20

7 pull ups

7 burpee

If you dont finish the reps inside the minute you cannot count it as a round and you must rest the remainder of that minute.

Perfect score is 20 rounds , this will challenge you like no other.

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