Workouts of the Week

 In Crossfit, WOD
Base Peak
   
   
Monday Monday
(A1) HSPU Progressions (A1) Wall Facing HSPU x 4-6
rest 60 seconds rest 60 seconds
(A2) Tuck Hang x 30s (A2) L-Hang x 30 seconds
rest 60 seconds rest 60 seconds
x 5 x 5
 
(B) EMOM x 15 (B) EMOM x 15
30s Push Ups 30s Hand Release Push Ups
30s KB Swings 24/16 30s KB Swings 24/16
30s Double Unders 30s Double Unders
 
   
Tuesday Tuesday
(A) Front Squat 3RM (A) Front Squat 1RM
10 @ 50%; rest 90s 10 @ 50%; rest 90s
6 @ 60%; rest 90s 6 @ 60%; rest 90s
4 @ 70%; rest 90s 4 @ 70%; rest 90s
2 @ 80%; rest 90s 2 @ 80%; rest 90s
1 @ 90%; rest 2 min 1 @ 90%; rest 2 min
1 @ 95%; rest 3 min 1 @ 95%; rest 3 min
3 @ 101%; rest 3 min 1 @ 101%; rest 3 min
3 @ 101%+ 1 @ 101%+
 
(B) For Time (B) For Time
Row 2000m Row 2000m
Wednesday Wednesday
(A1) RDL x 6-8 @ 22X1 (A) Power Cleans x 1.1.1.1.1
rest 45s rest 10s between singles
(A2) Seated Box Jump x 1.1.1 rest 2 min between sets
rest 60s x 5
x 5
  (B) 15 min AMRAP
(B) 15 min AMRAP 20 Burpee Step Ups 24/16
20 Burpee Step Ups 20/16 20 Deadlift Singles 80/60
20 Deadlift Singles 60/40 20 TTB in sets of 5
20 Tuck Ups – Hold top position for 5s every 5
 
   
Thursday Thursday
(A1) Weighted Pull Up x 2.2.2 (A1) Weighted Pull Up x 2.2.2
rest 20s per 2 rest 20s per 2
rest 60 seconds rest 60 seconds
(A2) Strict Bar Dip x 3-4 @ 31X1 (A2) Strict Bar Dip x 3-4 @ 31X1
rest 90 seconds rest 90 seconds
x 5 x 5
 
(B) For Time (B) For Time
21 Pull Ups 21 Pull Ups
9 Push Press 40/30 9 Strict Press 60/40
15 Pull Ups 15 CTB Pul Ups
15 Push Press 40/30 15 Push Press 60/40
9 Pull Ups 9 Bar Muscle Ups
21 Push Press 40/30 21 Push jerk 60/40
 
   
Friday Friday
(A) Back Squat 3RM (A) Back Squat 1RM
10 @ 50%; rest 90s 10 @ 50%; rest 90s
6 @ 60%; rest 90s 6 @ 60%; rest 90s
4 @ 70%; rest 90s 4 @ 70%; rest 90s
2 @ 80%; rest 90s 2 @ 80%; rest 90s
1 @ 90%; rest 2 min 1 @ 90%; rest 2 min
1 @ 95%; rest 3 min 1 @ 95%; rest 3 min
3 @ 101%; rest 3 min 1 @ 101%; rest 3 min
3 @ 101%+ 1 @ 101%+
 
(B) Every 5 minutes (B) Every 5 minutes
Set 1 Set 1
30 Goblet Squats 30 unbroken wall balls
Run 200m Run 200m
Set 2 Set 2
30 Goblet Squats 30 unbroken wall balls
Row 20 cals Row 20 cals
Set 3 Set 3
30 Goblet Squats 30 unbroken wall balls
Assault Bike 15 cals Assault Bike 15 cals
 
   
Saturday Saturday
 
Teams Of 2 Teams Of 2
28 min AMRAP 28 min AMRAP
60 Cal Row 60 Cal Row
50 Toes to Bar 50 Toes to Bar
40 Burpees 40 Burpees
30 Power Cleans 60/40 30 Power Cleans 60/40
20 Push Ups 20 HSPU
10 Pull Ups 10 Muscle Ups
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