Workouts for the Week

 In Crossfit, WOD

julywods

Base Peak
Monday – T Monday – T
10 Minutes 10 Minutes
10 Overhead Squats @ 31X1 10 Overhead Squats @ 31X1
5 Breathing Drill 5 Breathing Drill
3 Pull Ups / Muscle ups 3 Pull Ups / Muscle ups
20s Adductor Stretch per leg 20s Adductor Stretch per leg
(A) In 15 Minutes (A) Every 2 minutes
Build to a 3RM Front Squat Front Squat x 10 @ 50%
Front Squat x 6 @ 75%
Front Squat x 4 @ 80%
Front Squat x 2 @ 85%
Front Squat x 1 @ 90%
rest 3 mins
Front Squat x 1 @ 95%
rest 3 mins
Front Squat x 1 @ 101%+
(B) Take 90% of (A) (B) Exactly 10 mins after (A)
3 x 3 Max Reps @ 85% of (A) @ 21X1
rest 2 minutes per set
(C) 3 sets for reps (C) 3 Sets for Reps
30s Wall Balls 30s Thrusters (42.5/30)
rest 30s rest 30s
30s Box Jumps 30s Hang Power Cleans (42.5/30)
rest 30s rest 30s
30s Burpees 30s Burpees Over Bar
rest 30s rest 30 seconds
Tuesday – T Tuesday – T
6 Minutes 6 Minutes
5 Scap Pull Ups + 2 Pull Ups 5 Scap Pull Ups + 2 Pull Ups
5 Arch to Hollow Push Ups 5 Arch to Hollow Push Ups
10 Kipping Swings 10 Kipping Swings
(A1) Pull Ups x 3 @ 31X3 (A1) Weighted Strict Pull Up x 3
rest 60 seconds rest 20 seconds
(A2) Single Arm Row x 12-15 ea arm (A2) Kipping CTB x 6/3
rest 90 seconds rest 40 seconds
x 4 (A3) Kipping Pull Up x 12/6
rest 120 seconds
x 4
(B) 5 Rounds (B) 5 Rounds
20 Sit Ups 20 Sit Ups
20 Lunges 20 Lunges
20 AbMat Back Extensions 20 AbMat Back Extensions
20 Double Unders 20 Double Unders
Wednesday – C Wednesday – C
6 Minutes 6 Minutes
6-8 Muscle Up Transitions 6-8 Muscle Up Transitions
10 Muscle Cleans 10 Muscle Cleans
10 Behind Neck Press 10 Behind Neck Press
(A1) Push Ups x 5 @ 33X1 (A1) Dips x 4-6
rest 90 seconds rest 90 seconds
(A2) Seated DB Shoulder Press x 12-15 (A2) Floor Seated DB Shoulder Press x 6-8
rest 90 seconds rest 90 seconds
x 4 x 4
(B) Nasty Girls (B) Nasty Girls
3 Rounds For Time 3 Rounds For Time
50 Air Squats 50 Air Squats
7 Muscle Ups 7 Muscle Ups
10 Hang Power Cleans (60/40) 10 Hang Power Cleans (60/40)
Thursday – T Thursday – T
15 Minutes 15 Minutes
60s Handstand Hold 60s Handstand Hold
40s Hollow Hold 20 Hollow Rocks
40s Arch Hold 20 Arch Rocks
10 Kipping Swings 10 Ring Swings
(A) Alternate with a partner (A) Alternate with a partner
For Max Calories (times in seconds) 50-40-30-20-10-20-30-40-50
100, 80, 60, 40, 20, 40, 60, 80, 100 calories for time
rest while partner rows
(Ladies: 40-32-24-16-8-16-24-32-40)
Friday Friday
Freaks on Friday Freaks on Friday
Saturday Saturday
 PERPETUA TEAM COMP!!! PERPETUA TEAM COMP!!!
FOR ALL LEVELS! FOR ALL LEVELS!
 GET INVOLVED! GET INVOLVED!
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