Workouts for the Week

 In Crossfit, WOD

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Monday – Bank Holiday

Crossfit Classic Benchmark

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Tuesday

Strength
Four sets of the following
Strict HSPU x 4-6 reps(deficit can be used)
Or
Push ups x 10-15 reps
Rest 60 secs
Strict TTB X 10 reps
Rest 60 secs
Pistols x 6-8 each leg
Rest 60 secs

WOD
Complete as many Burpees as possible in 3 minutes

Rest 3mins and repeat.

Wednesday

WOD
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station.

Thursday

OLY
Take 10-15 minutes and build to a heavy Clean and Jerk

WOD
For time:
20 Shoulder to Overhead (60/40kg)
200 Meter Run
15 Shoulder to Overhead (60/40kg)
400 Meter Run
10 Shoulder to Overhead (60/40kg)
600 Meter Run

Friday

Oly – development
Five sets of:
Hang Snatch x 1.1.1.1

(Rest 10 secs between each single rep)

Freaks on Friday

Saturday

WOD
In teams of two, with only one partner working at a time, complete the following as quickly as possible:
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (42.5/30kg.)

Yoga for Athletes – 9am

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

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