Workouts for the week

 In WOD

Tuesday

Strength
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes

WOD
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (60/45kg)

Wednesday

Strength
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

WOD
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

Thursday

Strength
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Supinated Ring rows x 8-10 reps @ 2111
Rest 30 seconds

WOD
Rounds of 15, 12 , 9 , 6 and 3 reps for time of:
Thruster
Burpees
(recommended weights 60/40kg)

Friday (Don’t forget the re-launch party 7-9.30pm and optional WOD 6-7pm)

Strength
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
AFAP Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes

WOD
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

Saturday

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Hand Release Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (35/20kg)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

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