Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

WOD
Partnered WOD
In teams of 2 complete
100 burpees
200 Swings

You can get pertinent the movements and sets any way you like. Till the full reps are complete. Partner A must be hold 60/40kg over head before partner B can start into the work.

Tuesday

Strength
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Bent over row x 8-10 reps
Rest 60 seconds

WOD
Three sets for times of:
Row 500 Meters
30 Wall Ball Shots (10/6kg)
Rest 3 minutes

 

Wednesday

OLY Develoment
Take 15 minutes and build to today’s 1-RM Clean and Jerk

WOD
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Thursday

Strength
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds

WOD
Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters

Friday

Freaks on Friday

Saturday

WOD
In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball and complete as many rounds and reps as possible in 24 minutes of:
5 Burpee Box Jump Overs
10 Kettlebell Swings
While one partner is completing a 300 Meter Run, the other partner is working on the couplet.

9am – Yoga for Athletes

Physical and mental restoration with Hannah . A chance to spend one hour a week restoring your bodies and improving positions.

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