Workouts of weekends

 In WOD

Monday

Strength
Five sets of:
Front  Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the front squat, use a high-bar position and perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD

For time
Row 500 m
Run 600m
100 double undrs

Tuesday
Strength
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Bar bell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

WOD

Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

Wenesday

Strength
Six sets of:
Deadlift @ 2111
(set 1 = 3 reps, set 2 = 2, set 3 = 1, then repeat – 3, 2, 1 for sets 4-6)
(Must maintain PERFECT posture and mechanics or the rep will be considered a failed attempt. Weights go up on sets 4-6)
Rest 60 seconds
L-Sit x Max Hold (or elapsed time of 45-60 seconds)
Rest 2 minutes

WOD
For max reps:
3 minutes of Burpee/Pull-Ups
(perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up)
Rest 2 minutes
2 minutes of Burpee/Pull-Ups
Rest 2 minutes
1 minute of Burpee/Pull-Ups

Thursday
Strength
Squat Snatch
2-2-2-2-2

WOD
10 minute AMRAP
7 Overhead Squats (60/40kg)
10 Broad Jumps – body length

Rest 1 minute then continue with a 2 minute AMRAP of Power Snatches.

*you should have 2 different scores rounds for the 10 minutes and then reps for the snatches

Level 3 (50,35)
Level 2 (40,25)
Level 1 (35,20)

Friday

Strength

Five or Six sets of:

Shoulder Press @ 20X1 tempo

Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Saturday
In teams of two, complete 10 rounds for time of:
10 Thrusters (50/35)
10 Pull-Ups
400 Meter Run

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meters; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B sprints 400 meters).

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