Workouts for the week

 In WOD

Monday

Strength
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

WOD
Three sets for times of:
500 Meter Row
5 Thrusters @ 60/40kg
10 Burpees

Rest 3 minutes

Level 2 – 50/30
Level 1 – 35/20,row 300m

Tuesday

Strength
Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
5 Shoulder to Overhead @70/45
15 Pull-Ups
30 Double unders

Level 2 – 60/35
Level 1 – 45/25,10 DU attempts

Wednesday

Strength
Four sets of:
Front Squat x 5 reps
Rest 3 minutes

WOD
For time:

40 KB Swings (24,16kg)
30 HRPU
20 Box Jumps (24″/20″)
10 Snatch (60/40kg)
20 Box Jumps
30 HRPU
40 KB Swings

Level 2 – 45/30
Level 1 – 35/20

Thursday

Strength
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Power cleans 45/30kg
10 Wall Ball Shots @10/6kg
100 Meter Run

Level 1 – 35/20kg

Friday

Take 15 minutes to build to today’s 1-RM Push Press

WOD
Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Saturday

20mins custom goals

WOD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (10/6kg)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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