Workouts of the Week

 In Blog, WOD

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Monday

Strength/Bending/Pushing
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

WOD – Test
For time:
Row 2K 

Tuesday

Strength/Olympic Lifting
Four sets of:
High Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 6 minutes of:
50/35kg Thrusters x 3 reps
Pull-Ups x 6 reps
30″/24″ Box Jumps x 9 reps 

Wednesday

Strength/Upper
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets

(Increase sets 4-6 by 2-5kg)

WOD
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Thursday

Strength/Lower
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

WOD
Four sets for time of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
60/40kg Power Clean x 5 reps
Rest 2 minutes

Friday

Freaks on Friday

Saturday

Community WOD
In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (24/16 kg)
250 Push Press (42.5/30kg)
200 Pull-Ups
150 Box Jump Overs (24/20″)
1600 Meter Medicine Ball Relay

Sunday

Active recovery with Maria

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