Workouts for the week

 In WOD

 

Monday

Strength
4 Sets of:
Overhead squat x 2-3@31X1
Rest 2-3 minutes between sets.

WOD
Five rounds for time of:
50/35kg Overhead Barbell lunge x 10
Pull-Ups x 15 reps
Run 400 Meters

Tuesday

Strength
Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)

WOD
Every minute, on the minute, for 15 minutes, perform:
10 Kettlebell Swings
5 Burpees

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

Wednesday

Strength
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

WOD
Four rounds for time of:
50/35kg Push Press x 10 reps
24″/18″ Box Jumps x 20 reps
Double-Unders x 30 reps

Thursday

Strength
Four sets of:
Front Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell rows x 8-10 reps each arm @ 2020
Rest 60 seconds

WOD
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run

Friday

Strength
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (10/6kg)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping switch Lunges

Saturday

Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set .
For our new friends, there will be plenty of ways to modify the movements to your needs and abilities.
For our more advanced athletes, you should set your goal to achieve more than 5 rounds of the movements over the course of the five sets.

Adv/Competition class

Tuesday

Warm up – partner up and share rowers
200m row
With and empty barbell
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg
Row 200
Add some weight to the bar
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg

Skill – 10 minutes
Work on muscle up transitions if needed or spend 10 minutes stretching

Strength
EMOM for 12 minutes
Power Clean
Hang Squat Clean
85-90%

WOD
15 min AMRAP
8 Squat Clean Thrusters (60/40kg)
X Ring Muscle up
8 Front Rack Lunges (60/40kg)
X Bar Muscle-up
Regionals – 2 muscle ups
Open – 1 muscle up

Thursday

Warm up
1000m row @ 80%

For 15 minutes
Overhead mobility
Posterior chain mobility

Strength – 25 mins
Back Squat
2-2-2
OHS
2-2-2

WOD 1

Every 2 mins for 16 mins complete

5 HSPU
10 TTB
15 KB Swings

WOD 2
With a partner
Row 1000m
Row 750m
Row 500m

Saturday

Could this be 14. ?

WOD
17 min amrap

40 Burpee to 6” Over Head Target
30 C+J @ (42.5/30kg)
30 Burpee 6” Over Head Target
30 C+J @(65/42.5kg)
20 Burpee 6” Over Head Target
30 C+J @(85/60kg)
10 Burpee 6” Over Head Target
AMRAP of C+J (100/75kg)

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