Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
50/35kg. Push Press x 10 reps
Burpees x 10 reps

Tuesday

Strength
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes

WOD
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

Wednesday
Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD

“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
5 Thruster 50/35kg
10 Push-Ups with Hand Release
15 Box Jumps

Thursday
Strength
Four sets of:
Deadlift x 3
Work up the heavy set of 3 , you can go for a new 3 rep max If your feeling the juice.
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds

WOD

In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
Toes to Bar x 10 reps
85/50kg Deadlift x 10 reps
24/20″ Burpees over the bar x 10 reps

Make note of your deadlift if you are competing in box battles

Friday

Freaks on Friday

Saturday
WOD
In teams of three, complete as many rounds as possible in 15 minutes of:
Burpees x 6 reps
Kettlebell Swings x 9 reps
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
Push-Ups x 6 reps
Box Jumps x 9 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

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