Workouts for the Week

 In Uncategorized, WOD

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Monday

Bank Holiday Benchmark WOD

Tuesday

Strength

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WOD

Five sets of:

Against a two-minute running clock, complete:

“Bear complex”

1 Dead lift

1 Hang Power Clean

1 Front Squat

1 push press

1 Back squat

RX – 60/42.5kg

Level 1 – 42.5/30kg

Level 2 – 35/25kg

ADV – 70/50kg

Wednesday 

Strength

Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

WOD

For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep*
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps

Wall Ball Shots x 1 rep
Ring Dips x 10 reps

* Scale push ups for dips

Thursday

Strength

Take 12-15 minutes and build to a heavy, but not necessarily 3RM, deadlift

WOD

For time:
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Pull-Ups
Hand-Release push ups

Friday

Strength

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on, such as  Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
No Push Up Burpees x Max Reps

Rest 2 minutes between sets.

Recommended Loads – 60/40kg

Saturday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 burpees
10 Kettlebell Swings
15 Squats
200 Meter Run

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