Workouts for the week

 In Articles, WOD

Tuesday

Strength
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps

Wednesday

Strength
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

WOD
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
42.5/30kg Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

Level 1 – 35/25kg
Level 2 – 30/15kg,Ring Pulls, DU attempts

Thursday

Strength
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring/Bar Dips x Max Reps
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
60/40kg Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run

Level1 – 45/30kg
Level2 – 35/20kg

Friday

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
50/35kg Push Press x 10
Squats x 15 reps
Run 300 Meters

Level 1 – 40/25kg

Level 2 – 30/15kg

Saturday

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
300 Meter Farmer’s Carry

Mechanics, Consistency, Time – always in that order

 

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