Workouts for the weeks……

 In WOD
Determination and a relentless desire is us all. But only a few ever tap into it.

Determination and a relentless desire is us all. But only a few ever tap into it.

 

 

 

 

 

 

 

 

 

 

 

 

Monday

WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters
5 Pull-Ups
10 Thrusters (35/25kg)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will be completing the run . Partners will switch tasks once the running partner returns.

Level 1 – 25/15kg
ADV – 45/30KG

Tuesday

Strength
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Strict pull ups x 3-5 reps @ 21X1
Rest 45 seconds

WOD
For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 20/10kg. Plate Overhead

Wednesday

Strength
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1 – Go big
Rest 3 minutes

WOD
Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

Thursday

Strength
Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

WOD
Two sets for times of:
25 Push-Ups with Hand Release
15 Power Snatches (45/30kg)
15 Wall Ball Shots
50 Double unders
Rest 2 minutes

Friday

Strength
Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
(Aim to hit 15-20 reps)
Rest 45-60 seconds

WOD
Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
10 Pull-Ups
10 DB Snatch – 5 each arm

Saturday

WOD
In teams of three, with only one person working at a time, complete the following as quickly as possible:
1800 Meter Relay Run 10kg Medicine Ball
100 Pull-Ups
200 Push-Ups
300 Squats
1800 Meter Relay Run 10kg Medicine Ball

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