Workouts for the Week

 In Crossfit, WOD

workoutsoct

Base Peak
Monday – T Monday – T
Strength Strength
 Front Squat x 12 @ 21X1  Front Squat / Back Squat x 7/13 @ 21X1
Rest 2 minutes Rest 2-3 minutes
x 4 x 4
Conditioning Conditioning
15 Minutes AMRAP@ 80% 15 Minutes AMRAP@ 80%
10 Push Ups @ 2211 10 HSPU
60s Double Under work 75 Double Unders
45s Hollow Body Hold Accumulate 30-45 seconds in L-Sit
20 Arch Ups 20 Arch Ups
Tuesday – T Tuesday – T
Strength  Strength
Pull Up Progression Strict CTB x 6-8
rest 45s rest 20 seconds
V-Ups x 15-20 V-Ups x 15-20
rest 60 seconds rest 90 seconds
x 4 x 4
Conditioning Conditioning
 Every 2 mins x 3 Every 2 mins x 3
Row / Assault Bike x 10s @ 97% Row /Assault Bike x 10s @ 97%
15 Minutes AMRAP@ 80% 15 Minutes AMRAP@ 80%
10 Barbell Rows 10 CTB Pull Ups
10 Box Jump Step Down 10 Box Jumps
Run 200m Run 200m
10 KB Swings 10 KB Swings
10 Burpees 10 Burpees
Run 200m Run 200m
Wednesday – T Wednesday – T
Strength Strength
Back Squat x 12 @ 21X1  Front Squat / Back Squat x 7/13 @ 21X1
rest 2 minutes rest 2-3 minutes
x 4 x 4
Conditioning Conditioning
Every 90s for 6 sets, alternate with partner Every 90s for 6 sets, alternate with partner
(1) Row for Cals (1) Row for Cals
(2) Side Plank x 45s Per Side (2) Side Plank x 45s Per Side
You perform 3 sets of each total You perform 3 sets of each total
Thursday – T Thursday – T
Strength Strength
EMOM x 8 EMOM x 8
(1) Half Kneeling Press x 8 Left Arm Split Jerk x 2 @ 70-80% technique focus
(2) Half Kneeling Press x 8 Right Arm
Conditioning Conditioning
Every 2 mins x 3 Every 2 mins x 3
Row / AB x 10s @ 97% Row / AB x 10s @ 97%
EMOM x 18 EMOM x 18
(1) 4-6 Heavy Push Press (1) 4-6 Strict HSPU
(2) Max Push Ups @ 2010 (2) Max Strict Dips @ 2010
(3) 10 Lying Leg Raises (3) 10 TTB
Friday – MT Friday – MT
Strength Strength
Clean Grip RDL x 6-8 @ 3211 3 Postion Cleans
rest 60 seconds High Hang + Hang + Low Hang
High Step up x 5 Each Leg rest 2 minutes
rest 60 seconds x 6; build per set
x 4
Conditioning Conditioning
20 Minute AMRAP 20 Minutes AMRAP
3 x 20s Unbroken Skipping 100 Double Unders
10 KB Rows Per Arm 10 Strict Pull Ups
20 Box Jump Step Downs 20 Box Jump Overs
30 Walking Lunges 30 Wall Balls Unbroken
Saturday  Saturday
Teams of 4
8 Sets for Total Reps
1) Row For Cals
2) KB Swings
3) Burpees
4) Rest
Each person starts at a different
station. Rotate through every 60s

 

TTraining day

CComp or Test day

MMental Toughness day

Recent Posts

Leave a Comment