Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Toes to Bar x 10-12 reps or 20 WTD sit ups
Rest 45 seconds

Tuesday

Skill

Pick 2-3 Gymnastic movements and practice them for 20 mins

WOD

Cindy

As Many Rounds as
Possible (AMRAP) in 20
minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

For those doing the Eat Clean Challenge you will also have the option to do Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
 

Wednesday

Oly Development
Take 15 minutes to build to a heavy Power Clean

WOD
In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

Thursday

Strength
Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

WOD
Seven rounds for time of:
45/30kg Overhead Squat x 7 reps
Burpees x 7 reps
7x Pull ups

Friday

Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes
B.
Two sets of:
Against a three minute running clock, complete:
500 Meter Row and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (50/35kg)
Rest three minutes between sets.

Saturday
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)

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