Workouts of the Week

 In Crossfit, WOD

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Monday

Strength
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
50/35kg. Push Press x 10 reps
Burpees x 10 reps

Tuesday

Strength
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes

WOD
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

Wednesday
Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD

“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
5 Thruster 50/35kg
10 Push-Ups with Hand Release
15 Box Jumps

Thursday
Strength
Four sets of:
Deadlift x 3
Work up the heavy set of 3 , you can go for a new 3 rep max If your feeling the juice.
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds

WOD

In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
Toes to Bar x 10 reps
85/50kg Deadlift x 10 reps
24/20″ Burpees over the bar x 10 reps

Friday

Freaks on Friday

Saturday
WOD
In teams of three, complete as many rounds as possible in 15 minutes of:
Burpees x 6 reps
Kettlebell Swings x 9 reps
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
Push-Ups x 6 reps
Box Jumps x 9 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

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