Workouts for the Week

 In WOD

fnl 1

Monday

Strength
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

WOD
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6

Use the same barbell for all movements. Recommended weights are 70/50KG.

Tuesday

Strength
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run

Wednesday

Strength
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

WOD
Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Thursday

Strength
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

WOD
Two sets for time of:
500 Meter Row
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps

Rest 5 minutes between sets

Friday

Mobilizing

10mins Hips/Lower
10 mins on overhead position

TEAM – WOD

In teams of 2 complete 10 rds in total of:

Against 3 min clock
Run 300m
50 Double Under
AMRAP Burpees with time remaining

Only 1 team member can be working at any time

Saturday

Hero WOD – Wait and see

Sunday

Active recovery with Coach Maria

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