Workouts for the week……

 In WOD
Sonia , Rusty the nail and Finto the hair man looking satisfied to finished the 10k they took part in on Friday night.Well done guys

Sonia , Rusty the nail and Finto the hair man looking satisfied to finished the 10k they took part in on Friday night.Well done guys

Monday

Strength
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

WOD
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

Level 1 – 16/12kg

Tuesday

Strength
Take 15 minutes to build to a 1-RM Clean & Jerk

WOD
Five rounds for time of:
60/40kg Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Level 1 – 45/30kg
Level 1 – 35/20kg

Wednesday

In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

WOD
Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters

Thursday

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Pistols x 6- reps each leg
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds

(Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range.)

Friday

WOD
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.
Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Saturday

“Hope”
Three rounds of:
Burpees
35/20kg Power snatch
Box jump, 24″ box
35/20kg Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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