Workouts of the Week

 In WOD

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Monday

WOD
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings/Floor
30 seconds of Rest

Tuesday

Strength – OLY Intense
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep

WOD
Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
50/35kg Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps

Wednesday

Strength – lower
Five sets of:
Back Squat x 5 reps

Rest 2-3 minutes between sets

WOD
Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

Thursday

Strength – Upper Push
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

WOD
Five sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring/Bar Dips/Push ups
Rest 60 seconds between sets

Friday

Freaks on Friday

Saturday

Strength
Four sets of:
Snatch + 2 Overhead Squats

Rest 2-3 minutes

WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell/Barbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

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