Workouts for the Week

 In WOD

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Monday

Strength
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

WOD
Three rounds for time of:
250 Meter Row
60/40kg Power Clean x 10 reps
Pull-Ups x 15 reps

Sacale weight to complete the workout with good technique

Tuesday

Strength
Four sets of:
Pistols x 6-8 reps each leg (note progression or weight used)
Rest 90 seconds
Single-Arm Row x 10-12 reps each arm
Rest 90 seconds

WOD
Four sets for times of:
Burpees over kettle bell x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

(If you don’t have double-unders quite yet, perform 15 atempts .)

Wednesday

Strength
Take 15 minutes to find today’s 1-RM Push Press

(Suggested loading 5,3,2,2,1,1,1)

WOD
For time:
Row 1000 Meters
followed immediately by…
Three rounds of:
45/30kg Push Press x 10 Reps
24″/20″ Box Jumps x 15 reps
followed immediately by…
Toes to Bar x 40 Reps or Weighted sit ups

Thursday

WOD

Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 20th squat at the conclusion of the three minutes, you will begin with your 21th rep after your three minute rest period.

Friday

WOD

Every four minutes, for a total of six sets, complete:
60/40kg Front Squats x 10 reps
400 Meter Run

Weight must be taken from the ground – no racks

Saturday

Team WOD

In teams of three, complete as many rounds as possible in 15 minutes of:
60/40kg Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Push-Ups x 9 reps

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Sunday

Active recovery with Maria

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