Workouts for the week

 In WOD

Monday

Strength
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

WOD
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

Tuesday

Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings
15 HRPU (or 5 Muscle-Ups for advanced athletes)

Wednesday

Strength
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

WOD
Complete as many rounds and reps as possible in 6 minutes of:
60/40 Thrusters x 3 reps
Pull-Ups x 6 reps
32/24 kg Kettlebell Swings x 9 reps

Level 1 – 45/30kg,24/16kg
Level 2 – 35/20,ring rows,16/12kg

Thursday

Strength
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

WOD
For time:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
42.ats x 20 reps 42.5/30
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

Level 1 – 35/20kg
Level 2 – 25/15kg

Friday

In teams of two, partners alternate full rounds to complete five rounds each of:
500 Meter Row
10 Hang Power CLean 60/40
15 Box jumps

Scale HPC to a heavy KB Swing

Saturday

In teams of three, with only one partner working at a time, complete the following as quickly as possible:
150 Burpees
200 Kettlebell Swings
250 Anchored Sit-Ups
300 Air Squats
1800 Meter Relay Run

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