Workouts for the week

 In WOD

Tuesday

Strength
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Hand stand push ups
10 Pull-Ups
15 Box Jumps (24″/20″)

Wednesday

Strength
Work up to max weight without removing your hands from the bar for the following complex:
1 Power Clean
1 Squat Clean
1 Jerk

WOD
12 minute AMRAP
1 Clean and Jerk (80% of 1RM)
10 Burpees
15 Air squats

*If you don’t know your 1rm is, it’s a good idea is to pick something that is challenging for 2-3 consecutive reps.*

Thursday
Custom goals

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WOD

10 Minute AMRAP

10 Toe to bar
20 Shoulder to Overhead (45,30)
40 Double Unders

Level 2 (35,20)
Level 1 (25, 15 , 100 singles)

Friday

Strength
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0
Rest 2-3 minutes

WOD
For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters

Saturday

WOD
10 rounds total
Teams of 2-
One partner completes an entire round while the other partner rests:
3 Squat Cleans (70,50)
6 Bar facing Burpees
9 Chest to Bar Pull-ups
100m medball  run (10,6)

Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25); no med ball

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