Workouts of the Week…..

 In WOD
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Strong is the new skinny. Proud

 

Monday

Strength
Four sets of:
Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 secondsTuesday

WOD – TEST
“Nancy”
5 rounds for time:
400m run
15 overhead squats (42.5/30kg)

Tuesday

Strength
Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no worming or loss of midline integrity)
Rest 2-3 minutes

WOD
Every minute, on the minute, for 10 minutes perform:
7 Thrusters (45/30kg)
3 Burpees

Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

Level 1 – (30/20kg)

Wednesday

Strength
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds

WOD
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)

Thursday

Strength
Take 15 minutes to work up to a heavy Split Jerk

WOD
Complete as many rounds and reps as possible in 15 minutes of:
10/6kg Wall Ball Shots x 10 reps
24/20″ Box Jumps x 20 reps
Run 200 Meters

Friday

WOD
In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings (24,16)
50 Board jumps (5.5ft,4ft)

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Work may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. The key to quick times is communication and quick transitions.

Saturday

WOD – Crossfit Dublin triplet

A.
Complete as many rounds and reps as possible in 8 minutes of:
60/40kg Thruster x 5 reps
60/40kg Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Alternating switch Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups
Your coach will help you scale this

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