Workouts for the week

 In WOD

Monday

Strength
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

WOD
Five sets for times of:
Wall Ball x 15 reps
Pull-Ups x 15 reps
Rest 60 seconds

Tuesday

Strength
Five sets of:
Power Cleans
(perform 3 consecutive cleans from the high hang position)
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 9 minutes of:
60/42.5kg Ground to Overhead x 3 reps
Ring/Bar Dips x 6 reps
Squats x 9 reps

Scale dips to PU , No banded dips

Wednesday

Strength
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes

WOD
Three rounds for time of:
Push-Ups x 40 reps
400 Meter Run

NB :Break up the push ups early on

Thursday

Strength
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

WOD
7 rounds for time of:
7 Overhead Squats 42.5/30kg
7 Box Jumps (24″/18″)
7 Kettlebell Swings (24/16 kg)

Friday

Strength
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

NB : GET HEAVY ON THIS !!

WOD
Three rounds for time of:
50 Double-Unders
25 Air Squats
400 Meter Run

Saturday

In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters  42.5/30kg
25 reps Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station.

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