Workouts of the Week

 In Crossfit, WOD

 

IMG_7417

Base Peak
Monday Monday
(A) Front Squat x 12 @ 21X1 (A) Front Squat / Back Squat x 7/13 @ 21X1
Rest 2 minutes Rest 2-3 minutes
x 4 x 4
(B) 15 Minutes @ 80% (B) 15 Minutes @ 80%
10 Push Ups @ 2211 10 HSPU
60s Double Under work 75 Double Unders
45s Hollow Body Hold Accumulate 30-45 seconds in L-Sit
20 Arch Ups 20 Arch Ups
Tuesday Tuesday
(A1) Pull Up Progression (A1) Strict CTB x 6-8
rest 45s rest 20 seconds
(A3) V-Ups x 15-20 (A3) V-Ups x 15-20
rest 60 seconds rest 90 seconds
x 4 x 4
(B) Every 2 mins x 3 (B) Every 2 mins x 3
Row / AB x 10s @ 97% Row / AB x 10s @ 97%
(C) 15 Minutes @ 80% (C) 15 Minutes @ 80%
10 Barbell Rows 10 CTB Pull Ups
10 Box Jump Step Down 10 Box Jumps
Run 200m Run 200m
10 KB Swings 10 KB Swings
10 Burpees 10 Burpees
Run 200m Run 200m
Wednesday Wednesday
(A) Back Squat x 12 @ 21X1 (A) Front Squat / Back Squat x 7/13 @ 21X1
rest 2 minutes rest 2-3 minutes
x 4 x 4
(B) Every 90s for 6 sets, alternate with partner (B) Every 90s for 6 sets, alternate with partner
(1) Row for Cals (1) Row for Cals
(2) Side Plank x 45s Per Side (2) Side Plank x 45s Per Side
You perform 3 sets of each total You perform 3 sets of each total
Thursday Thursday
(A) EMOM x 8 (A) EMOM x 8
(1) Half Kneeling Press x 8 Left Arm Split Jerk x 2 @ 70-80% technique focus
(2) Half Kneeling Press x 8 Right Arm
(B) Every 2 mins x 3 (B) Every 2 mins x 3
Row / AB x 10s @ 97% Row / AB x 10s @ 97%
(C) EMOM x 18 (C) EMOM x 18
(1) 4-6 Heavy Push Press (1) 4-6 Strict HSPU
(2) Max Push Ups @ 2010 (2) Max Strict Dips @ 2010
(3) 10 Lying Leg Raises (3) 10 TTB
Friday Friday
(A1) Clean Grip RDL x 6-8 @ 3211 (A) 3 Pos Cleans
rest 60 seconds High Hang + Hang + Low Hang
(A2) High Step up x 5 Each Leg rest 2 minutes
rest 60 seconds x 6; build per set
x 4
(B) 20 Minutes (B) 20 Minutes
3 x 20s Unbroken Skipping 100 Double Unders
10 KB Rows Per Arm 10 Strict Pull Ups
20 Box Jump Step Downs 20 Box Jump Overs
30 Walking Lunges 30 Wall Balls Unbroken
Saturday Saturday
Teams of 4
8 Sets for Total Reps
1) Row For Cals
2) KB Swings
3) Burpees
4) Rest
Each person starts at a different
station. Rotate through every 60s

Teams of 4
8 Sets for Total Reps
1) Row For Cals
2) KB Swings
3) Burpees
4) Rest
Each person starts at a different
station. Rotate through every 60s
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