Workouts of the Week

 In WOD

Remember our policy: Technique Before Time, Technique Before Load: Mechanics→Consistency→Intensity

Monday

Strength
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

Tuesday

Strength
Take 15 minutes to build to a heavy Jerk

WOD
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters
Push Press (50/35kg)

Wednesday

Strength
Four sets of:
Clean and Jerk x 1.1.1
(rest 7-10 seconds between singles)

Rest 2-3 minutes between sets

WOD
For time:
40 Calorie Row
40 Shoulder to Overhead (42.5/30kg)
40 Box Jump Overs (24/20″)

Thursday

Strength
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots

Friday

WOD
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (42.5/30kg)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Saturday

Team Hero WOD – To Be Announced…

Keep checking back on the blog for more information on upcoming events!

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