Workouts of the Week

 In Crossfit, WOD

workouttoday

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Monday – T
A) Front Squats x 10-12 @ 20X1
rest 90s x 4

B1) Pull Up x 3-5 @ 51A3
B2) Push Up x 3-5 @ 52A1
rest 30s between exercises x 3

10 min AMRAP
20 Weighted Step Ups 20/16
20 Russian Swings
20s Side Plank per side

 
 
 
Tuesday – T
A) Bench Press x 4-6 @ 21X1
rest 60 seconds x 5

B1) Tricep Extensions x 12-15 @ 20X1
B2) Bicep Curls x 12-15 @ 20X1
rest 30s between exercises x 3

EMOM x 12
A) Row 45s
B) FLR x 45s

Wednesday – T
A) Box Squat x 4-6 @ 31X1
rest 90s x 5

B1) Glute Bridges x 10-12 @ 20X2
B2) Calf Raises x 12-15 @ 1212
rest 30s between exercises x 3

4 Rounds
12 DB Snatch (6 per arm)
12 Goblet Squats
200m Run

Thursday – T
A) Single Arm Press x 8-10 @ 20X2
rest 45s per arm x 3 sets per arm

B1) Single Arm Row x 8-10 @ 20X2
rest 45s per arm x 3 sets per arm

12 min AMRAP
10 TGU alternate arms each rep
10 Box Jump 20/16 Step Down
10 Hanging Oblique Crunches

Friday – M
A1) Pull Ups x 3
A2) Push Ups / Dips x 3
rest 45s between exercises x 5

Freaks On Friday

Saturday
Teams Of 3; One person Works at a time

10 Min AMRAP
5 Hang Power Snatch
5 Burpees Over Bar

rest 5 minutes

10 Minute AMRAP
5 Wall Balls
5 Box Jump Overs

rest 5 minutes

Row 3000m for time

[/ezcol_1half] [ezcol_1half_end]Peak

Monday – T
A) Hang Clean 1.1.1
rest 10 seconds / 2 mins x 4

B1) Pull Up x 3 @ 51X5
B2) Dip x 3 @ 55X1
5 min AMRAP

Three Sets (use same bar)
5 Front Squats @ 70% 1 Rm
10 Deadlifts
rest 60 seconds

Side plank
Accumulate 2 mins per side

Tuesday – T
A) HSPU x 4-6
rest 90 seconds x 4

B1) Med Ball Push Up x 12-15
B2) Bicep Curls x 12-15

EMOM x 12
A) Row 16 cals
B) Toes To Bar x 6-8
 
 
Wednesday – C
A) Back Squat x 2 @ 22X1
rest 2 mins x 5

B1) Glute Bridges x 10-12 @ 20X2
B2) Calf Raises x 12-15 @ 1212

AMANDA
9-7-5
Muscle Ups
Snatch @ 60kg
 
 
Thursday – T
A) Split Jerk x 2
rest 90 seconds x 5

B) Pendlay Row x 4-6
rest 60 seconds x 4

12 min AMRAP
10 TGU 24/16 alternate arms each rep
10 Box Jump 32/24
10 Hanging Oblique Crunches

Friday – M
A) Muscle Ups x 3-5
rest 2 mins
x5

Freaks On Friday

Saturday
Teams Of 3; One person Works at a time

10 Min AMRAP
5 Hang Power Snatch
5 Burpees Over Bar

rest 5 minutes

10 Minute AMRAP
5 Wall Balls
5 Box Jump Overs

rest 5 minutes

Row 3000m for time

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