Workouts for the Week

 In Crossfit, WOD

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Monday

WOD
Six sets for times of:
85/60kg. Power Clean x 3 reps
Ring Dips x 6 reps
24/20″ Box Jumps x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

Tuesday

Strength – Single Leg + Midline
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

WOD
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

Wednesday

Strength – Lower Squat
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

WOD
Three rounds for time of:
10 Front Squat (80/50kg)
20 TTB
300 Meter Run

Thursday

Strength
Four sets of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)
Rest 2-3 minutes between sets

WOD
For time:
40 Calorie Row
40 Shoulder to Overhead (42.5/30kg)
40 Box Jump Overs (24/20″)

Friday

Freaks on Friday

Saturday

WOD
In teams of two, partners alternate tasks to complete 5 rounds each of:
100/70kg Deadlift x 10 reps
250 Meter Row
Ring/Bar/ Dips/CG Push Ups x 15 reps

Yoga

Physical and mental restoration with Olivia . A chance to spend one hour a week restoring your bodies and improving positions.

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