Workouts for the Week

 In WOD

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Monday

Skill
Work a Gymnastic skill of your choice – Coach will be on hand

WOD
Three sets for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Box Jump Overs
60 seconds Sit-Ups
60 seconds Wall Ball Shots
Rest 60 seconds between sets

Tuesday

Strength
Deadlift x 3
(Work up to a heavy 3reps in 15mins but not 3 rep max)

WOD
10 min EMON
5 Deadlift (100/70kg)
10 Burpees

If you miss the required reps in the minute, finish out and rest the remainder of that minute.

Wednesday
NY Eve – Last but not least
For time:
50 Pull-Ups
50 Kettlebell Swings
600 Meter Run
40 Wall Ball Shots
40 Alternating Dumbbell Snatches
600 Meter Run
30 Box Jump Overs
30 Toes to Bar
600 Meter Run

Friday
A.
Take 12-15 minutes to practice your Clean and Jerk technique
B.
Two sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
Rest as needed between sets.

Saturday
In teams of two, complete:
100 Power Cleans (60/40kg)
1600 Meter Relay with a Ball (10/6kg)
100 Burpees
Only one partner works at a time. Partition reps however you like.

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