Workouts for the week

 In WOD

Monday

Strength
Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 seconds
Rest 90 seconds

WOD
In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
Dumbbell Ground to Overhead x 10 reps

Tuesday

Strength
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
70/45kg Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Wednesday

Strength
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

WOD

Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Thursday

Strength
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds

WOD
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Friday

Open gym

Saturday

Team – WOD
In teams of four, complete four sets for max reps/calories of:
Row for Calories x 60 seconds
Burpees x 60 seconds
Goblet Squats x 60 seconds
Barbell Push Press x 60 seconds
Rest 60 seconds
Teams get one erg, one barbell, and (ideally) one kettlebell. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

Monday

Open gym

Recent Posts

Leave a Comment