Workouts for the Week

 In Crossfit, WOD

12029590_1621901794736686_2401756802051767580_o

Base Peak
   
   
Monday – T Monday – T
Strength Strength
(A1) HSPU Progressions (A1) Strict Wall Facing HSPU x 4-6
rest 30 seconds rest 30 seconds
(A2) Hollow Body 45-60 (A2) Hollow Rocks x 20-30
rest 60 seconds rest 60 seconds
x 5 x 5
Conditioning Conditioning
(B) 5 Min AMRAP (B) 5 Min AMRAP
10 Man Makers max muscle ups unbroken
100m Run run 100m every time you come off rings
rest 5 min rest 5 min
5 min AMRAP 5 min AMRAP
4 Push Ups 4 Dips
4 KB Swings 4 CTB Pull Ups
20 Double Unders 20 Double Unders
Add 2 reps per round to Push Up and KBs Add 2 reps per round to Dips/CTB
Tuesday – T Tuesday – T
   
Strength Strength
(A) Back Squat x 8 @ 21X1 (A) Front Squat / Back Squat x 4/8
rest 2-3 minutes rest 2-3 minutes
x 5 x 5
Use 75-80% 1RM
Conditioning Conditioning
(B) 3 min AMRAP (B) 3 min AMRAP
Row for Cal Row for Cal
rest 3 min rest 3 min
3 min AMRAP 3 min AMRAP
20 Box Step Ups (24/20) 20 Box Step Ups (24/20)
10 Weighted Sit Ups 10 TTB
rest 3 min rest 3 min
3 min AMRAP 3 min AMRAP
Row for Cal Row for Cal
Wednesday – T Wednesday – T
Strength Strength
(A) With A Partner (A) Groups of 2-3 work with minimal rest
10,9,8,7,6,5,4,3,2,1 10,9,8,7,6,5,4,3,2,1
DB or BB Floor Press Bodyweight Bench Press
Barbell Rows Strict CTB Pull Ups
Conditioning Conditioning
(B) Every 5 min for 3 sets (B) Every 5 min for 3 sets
Run 300m Run 300m
15 Burpees 15 Thrusters (42.5/30)
15 KB Swings (24/16) 15 KB Swings (32/24)
Thursday – T Thursday – T
Strength Strength
(A1) Split Squats x 6-8 @ 30X0 (A1) 4″ Deficit Split Squats x 6-8 @ 30X0
rest 60 seconds per leg rest 60 seconds per leg
(A2) Seated Pike Ups x 8-10 (A2) L-Sit x 20 seconds
rest 60 seconds rest 60 seconds
x 4 x 4
Conditioning Conditioning
Every 4 mins for 3 sets Every 4 mins for 3 sets
Row 250 hard OR 10 TnG Power Cleans
Run 200m hard 10 Cal Row All Out
Can build weight per set if possible
Start at 50-60% if unsure of 10 TnG weight
Friday – C Friday – C
Conditioning Conditioning
Benchmark WOD Benchmark WOD
Enter Scores in Zen and Proof Board Enter Scores in Zen and Proof Board
(B) Cooldown – 15 mins easy (B) Cooldown – 15 mins easy
1 min easy row 1 min easy row
1 min easy single skips 1 min easy single skips
20 shoulder dislocates 20 shoulder dislocates
2 mins stretching of choice 2 mins stretching of choice

Saturday

TBA

Recent Posts

Leave a Comment