Workouts for the Week

 In Crossfit, WOD

wods.jpg

Monday

Strength
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 4-6 reps
Rest 3 minutes

WOD
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.

Tuesday

Strength
Four sets of:
Front Squat x 4-6 reps @ 21X1
(21X1 means pause in the bottom position)
Rest 20 seconds
Tall Box Jump x 4-6 reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders

Wednesday

OLY Development
Six sets of Power Snatch x 5 TnG
Rest as needed between sets

WOD
On the minute, every minute, for 20 minutes, complete the following:
Power Snatch x 2 reps
Burpees x 3 reps As Quickly As Possible
Score total weight (in KGs) successfully lifted in the power snatch over the course of the 20 minutes.

Thursday

Strength
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
For time:
50/35kg Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps

Friday

WOD for NEPAL

All Friday’s classes will be taking part.

Donations can be made online here:
https://www.justgiving.com/WODFORNEPALUK/

Choose one:

“Summit”
AMRAP 12 Mins
60/40kg

Thrusters 8 reps
Hang power clean 8 reps
4 muscle ups
Front rack lunges, 8 reps

“Base”
AMRAP 12 mins
40/30kg

Shoulder to overhead 8 reps
Hang power clean 8 reps
8 burpees
Front rack lunges 8 reps

Saturday

WOD

In teams of two, with only one partner working at any time, complete:
150 Wall Ball Shots (10/6kg.)
1200 Meter Relay Run with Med Ball
100 Burpees

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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