Workouts for the week

 In WOD

Monday

Strength
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Ring rows 8-10 – get  horizontal as possible
Rest 90 seconds
WOD
Four sets of 3-minute sprints of:
“Cindy”
5 pull ups
10 push ups
15 squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
Tuesday
Strength
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes
WOD
12-9-6-3 reps for time of:
Power snatch 42.5/30
Burpee
Wednesday
Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Box jumps (24/20)
Rest exactly 5 minutes between sets.
Thursday

Strength
Three sets of:
Front Racked Alternating Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
(try to exceed weight from last week)
Rest 2 minutes
WOD
Three rounds for time of:
10  Power Clean 60/40
10 Burpee Pull-Ups
300 Meter Run
Level 2 – 50/30
Level 1 – 40/20
Friday
Custom goals
+
Partner wod
2 rounds
200 Double unders
60 Push Press 45/30kg
40 Toes to bar
One partner working at any time , share the work
Level 1 – 35/20
Saturday
Workout of the Day
Three sets for max reps of:
60 seconds of Wall Ball Shots 10/6kg
60 seconds of Hang Power Clean 60/40kg
60 seconds of  Box Jumps 24″/20″
60 seconds of  Push Press 45/30kg
60 seconds of Pull-Ups
60 seconds of Rest
Level 2- 50/30 , 35/20
Level 1 – 40/20, 25/15
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