Workouts for the Week

 In Crossfit, WOD

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Monday
Strength – Lower Bend and Upper Press


Three sets of:


Deadlift x 6-8 reps


Rest 90 seconds


Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station)


Rest 90 seconds

WOD
Against a 3 minute running clock, complete as many rounds and reps as possible of:


70/50kg. Deadlift x 12
70/50kg.

Hang Power Clean x 9
70/50kg.

Jerk x 6
Burpees x 3
Rest three minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

Tuesday

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

Basic
Push ups
Assisted Pull up
Lunge

Advanced
Handstand Practice
Muscle Up Progression
Pistols

WOD


Every minute, on the minute, for 20 minutes (5 sets of each):


Minute 1 – Row 200/150 Meters


Minute 2 – 15 Kettlebell Swings (32/24 kg)


Minute 3 – 8 Front Squats (60/40kg)


Minute 4 – 12 Chest-to-Bar Pull-Ups

Wednesday
Strength – Upper Press and Pull


Five sets of:


Shoulder Press x 2-4 reps @ 21X1


Rest 90 seconds


Weighted Pull-Ups x 2 reps @ 21X0


Rest 90 seconds

WOD


Complete rounds of 21, 15 and 9 reps for time of:


50/35kg Shoulder to Overhead


Pull-Ups
(take the bar from the ground, not a rack)

Thursday

Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:


Row 300 Meters


50 Double-Unders


15 Toes to Bar/20 Hanging knee raises
Note times for each of the five sets individually.

Friday

OPEN 15.2

Saturday

Team WOD


In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:


Pull-Ups x 5 reps


Burpees x 5 reps
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:


 

Row 150 Meters
Heavy Kettlebell Swings x 15 reps

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