Workouts for the Week

 In Crossfit, WOD

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Monday

WOD – Mix modalities
Complete as many rounds and reps as possible in 8 minutes of:
60/40kg. Thruster x 5 reps
60/40kg. Power Clean x 10 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

Tuesday

Strength – Upper Press

Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no worming or loss of midline integrity)
Rest 2-3 minutes

WOD
Every minute, on the minute, for 10 minutes perform:
Barbell Ground to Overhead x 7 reps
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

Wednesday

Strength – Lower Squat + Upper Press
Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring/Bar Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

WOD
In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run

Thursday

OLY Lifting
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds

WOD
Five rounds for time of:
Power Clean x 5 reps – use 75% of your 1rm PC
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)

Friday

OLY Development
Take 15 minutes to work up to a heavy Split Jerk

WOD
As a team complete 5 rounds of each:
Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Row 300 Meters

(Partner A will complete a full round before B can begin and so on.)

Saturday

Benchmark WOD –“Rankle”
As Many Rounds as Possible (AMRAP) in 20 minutes
6 Deadlifts (100/70kg)
7 Burpee Pull-Ups
10 Kettlebell Swings (24/16kg)
200 Meter Run

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