Workouts for the Week

 In Crossfit, WOD

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This week is a test week before the new programming starts! Check your email/facebook for Coach Andy’s blog if you haven’t seen what’s coming. Programming will now be split into both Base and Peak training levels.

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Base Week 1

Monday

Every 4 minutes x 4
Row 20 sec @ 100%

rest 4 minutes then

A) Row 2k for Time

When recovered

3-5 rounds
Wall Climb 45-60 seconds
KB Windmill x 5 reps per side
Hollow Body x 45-60 seconds
Couch Stretch x 30 seconds per leg

Tuesday

10 Minutes
10 Overhead Squats @ 31X1
5 Breathing Drill
3 Pull Ups / Negatives @ 31A1
20s Adductor Stretch per leg

A) Build to a heavy 5 rep Box Squat

WOD
15 minutes
10 Turkish Get Ups
200m run
30 Step Ups

Wednesday

Row 100m
5 KB Swings
5 Burpees
AFAP x 2

WOD
Repeatability Test
3 Rounds ALL OUT for times
Row 250m
15 KBS @ 32/24
25 Burpees
15 KBS @ 32/24
Row 250m
rest 12 minutes

Thursday

10 Minutes
Hollow Body x 20s / Rock x 10
Push Up x 5 @ 32X1
Hollow Arch x 20s / Rock x 10
Wall Climb x 3

A) Build to a heavy 5 rep Press

WOD
15 Minutes
5 Wall Climbs
50 Single Skips
15m Bear Crawl

Friday

Barbell Complex
Muscle Cleans
Scarecrow Cleans
Power Cleans

Ten Minutes
Build to a heavy Power Clean

WOD
2 Rounds for Times
15-12-9
Power Cleans @ 50/35
Burpees over bar
rest 12 minutes

Saturday

Teams Of Two
Alternate rounds

6 sets each
10 Wall Balls
10 Pull Ups
6 sets each
200m med ball run
6 sets each
10 sit ups
20 lunges

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Peak Week 1

Monday

Every 4 minutes x 4
Row 20 sec @ 100%

rest 4 minutes then

A) Row 2k for Time

When recovered

B) 3-5 rounds
Wall Climb 45-60 seconds
KB Windmill x 5 reps per side
Hollow Body x 45-60 seconds
Couch Stretch x 30 seconds per leg

Tuesday

10 Minutes
10 Overhead Squats @ 31X1
5 Breathing Drill
3 Pull Ups / Muscle ups
20s Adductor Stretch per leg

A) Build to a heavy 3 rep Back Squat

WOD
15 minutes
10 Turkish Get Ups
200m run
30 Step Ups

Wednesday

Row 100m
5 Swings
5 Burpees
AFAP x 2

A) WOD
Repeatability Test
3 Rounds ALL OUT for times
Row 250m
15 KBS @ 32/24
25 Burpees
15 KBS @ 32/24
Row 250m
rest 12 minutes

Thursday

10 Minutes
Hollow Rock x 10
HSPU x 3-5
Hollow Arch Rock x 10
Wall Climb x 3

A) Build to a heavy 3 rep Press

B) WOD
15 Minutes
5 Wall Climbs
50 Doubles
15m Bear Crawl

Friday

Barbell Complex
Muscle Cleans
Scarecrow Cleans
Power Cleans

A) Ten Minutes
Build to a heavy Power Clean

WOD
2 Rounds for Times
15-12-9
Power Cleans @ 50/35
Burpees
rest 12 minutes

Saturday

Teams Of Two
Alternate rounds

6 sets each
10 Wall Balls
10 Pull Ups
6 sets each
200m med ball run
6 sets each
10 sit ups
20 lunges

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