Workouts for the Week

 In Blog, WOD

Shot 5

Monday

Strength/Lower/Upper pulling
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

WOD
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

Tuesday

Strength/OLift
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Wednesday

WOD
AMRAP X 4
Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 4 minutes, and then: 

Complete as many rounds and reps as possible in 4 minutes of:
Mountain climbers x 5 reps L+R
Box Jumps (24″/20″) x 10 reps 

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Mountain climbers x 5 reps
Box Jumps (24″/20″) x 10 reps

Thursday

Strength/Lower + Upper pull
Five sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest between 8-10 minutes between your last back squat and Part B, but leave the weights on the bar when you finish, you’ll come back to this.

WOD
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible. Only attempt the lift if you are committed and certain you have it. Use a spotter if needed.

Friday

Freaks on Friday 

Saturday – Community Workout 

WOD
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

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