Workouts for the Week

 In Blog, WOD

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Monday

Strength
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

WOD
Two sets for time of:
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

Tuesday

Strength/Skill
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on, such as Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

Wednesday

Strength/Skill
In 15 minutes, build to a 1-RM Jerk*
*Suggested loading 3,2,1,1,1,1

WOD
Three rounds for time of
60/40kg  Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run

Thursday

Strength/Skill
Six sets of:
Clean or Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD
Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders

Friday

Freaks on Friday

Saturday

In teams of two, with only one partner working at a time, complete:
100 Wall Balls
600 Meter Run
100 Toes to bar
600 Meter Run
100 Box jumps
600 Meter Run
100 Burpees

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