Workouts for the Week

 In WOD

nut
There was a great turnout for the Fuelling Success Nutrition Seminar and Challenge. Make sure you sign up for the challenge and if you didn’t make it on the day, no worries, you can still take part in it by contacting Philly at philip@crossfitperpetua.com

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

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 perform

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

Whatever WoD you are doing, 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
AMENDED

5K Run for Time in Battersea Park.

Sunday Session

Time to work on low intensity and concentrated mobility.

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