Workouts for the Week

 In Blog, WOD

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Monday

Strength
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 20X1
Rest 3 minutes

WOD
Three rounds for time of:
Kettlebell Swings x 25 reps (24/16 kg)
Chest-to-Bar Pull-Ups x 15 reps

Tuesday

Strength
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Wall slides x 10 reps @ 3131
Rest 90 seconds

WOD
Four rounds for time of:
60/40 kg Snatch x 8 reps
400 Meter Run

Wednesday

WOD
In 5 minutes, complete the following:
Run 600 Meters
Row as many calories as possible

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes, complete the following:
Run 600 Meters
Row as many Calories as possible.

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 Box Jumps

Thursday

Strength
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

WOD
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

Friday

Freaks on Friday

Saturday

WOD
Seven rounds for time of:
7 Pull-Ups
7 Thrusters 45/30 kg
7 Box Jumps

*You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

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