Workouts for the Week

 In Crossfit, WOD

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Monday

 

Bank Hol

Tuesday

Strength
Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

WOD
Partnered WOD
In teams of 2 complete
100 burpees
200 Swings

You can partition the reps any way you like. Your Partner must be holding 50/35kg overhead before you can start working.

Wednesday

Strength
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds

WOD
Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters

 

Thursday

OLY Development
Take 15 minutes and build to today’s 1-RM Clean and Jerk

WOD
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

 

Friday

Freaks on Friday

Saturday

WOD
In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball and complete as many rounds and reps as possible in 24 minutes of:
5 Burpee Box Jump Overs
10 Kettlebell Swings
While one partner is completing a 300 Meter Run, the other partner is working on the couplet.

Yoga for Athletes

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

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