Workouts for the Week

 In Uncategorized, WOD

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Monday

Strength
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

WOD
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

Tuesday

Strength
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps

Wednesday

Strength
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

WOD
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
42.5/30kg Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

Level 1 – 35/25kg
Level 2 – Ring Pulls, 30/15kg, DU attempts

Thursday

Strength
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring/Bar Dips x Max Reps
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
60/40kg Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run

Level 1 – 45/30kg
Level 2 – 35/20kg

Friday

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
50/35kg Push Press x 10
Squats x 15 reps
Run 300 Meters
(Partner A completes 250 meters, push press x 10 total reps, squats x 15 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

Level 1 – 40/25kg
Level 2 – 30/15kg

Saturday

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
300 Meter Farmer’s Carry

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