Workouts for the week

 In WOD

Monday

“Badger”
Three rounds for time of:
42.5/30kg Squat cleans x 30 reps
Pull-ups x 30 reps
Run 800 meters

Scaled

15 HPC + 15 FRONT SQUAT OR 30 KB SWINGS
20 RING ROWS
RUN 400M

Tuesday

Strength
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WOD

Five sets of:
Against a two-minute running clock, complete:

“Bear complex”

1 Dead lift
1 Hang Power Clean
1 Front Squat
1 push press
1 Back squat

RX – 60/42.5kg
Level 1 – 42.5/30
Level 2 – 35/25kg

ADV – 70/50KG

Wednesday

Strength
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

WOD
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps

Wall Ball Shots x 1 rep
Ring Dips x 10 reps

SCALED

PUSH UPS FOR DIPS

Thursday

Strength
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

WOD
For time:
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Pull-Ups
Hand-Release Push-Ups

SACLED – ADJUST THE WEIGHT AND HEIGHT ON THE DEADS , STRICK BANDED PU OR RING ROWS

Friday

Strength
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
No Push Up Burpees x Max Reps
Rest 2 minutes between sets.

Recommended Loads – 60/40kg

SACLED – ADJUST THE WEIGHT NOT THE MOVEMENTS

Saturday – Team/Community WOD

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Burpees
10 Kettlebell Swings
15 Squats
200 Meter Run

Recent Posts

Leave a Comment