Workouts for the Week

 In WOD

 

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Don’t forget the CFD shop is now officially open in the City Centre. Have you tried our Missile Proof Coffee yet?

Monday 

Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row 500 Meters
27 Wall Ball Shots

Tuesday

Strength
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
Floor Leg raise /lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

WOD
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run

Wednesday

Strength
Six sets of:
Hang Snatch + Snatch
Rest 2 minutes

WOD
Five rounds for time of:
42.5/30kg Hang Power Snatch x 10 reps
Double-Unders x 30 reps

(If you don’t have double-unders quite yet, perform attempts or lateral jumps over a barbell)

Thursday

Strength
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

WOD
Four rounds for time of:
Plate Overhead Walking Lunge x 20 steps
Toes to Bar x 15 reps

Friday

Strength
Four sets of:
Handstand push ups x max reps
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds

WOD
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
60/40kg Overhead squats x 3
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

Saturday
Complete as many rounds and reps as possible in 6 minutes of:
60/40kg Power Cleans x 5 reps
Burpees Over the Barbell x 5 reps

Rest 4 minutes

Complete as many rounds and reps as possible in 6 minutes of:
Wall Ball Shots x 10 reps
Hand-Release Push-Ups x 10 reps

Rest 4 minutes

Complete as many calories as possible in 6 minutes of:
Row for Calories

*For our beginners we will substitute 10 Kettlebell Swings for the 5 Power Cleans

 

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