Workouts for the Week

 In WOD

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Monday

Strength – Oly
Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

WOD
Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (KG’s) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Tuesday

Skill – Gymnastics
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar.

WOD
For time*:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Box jumps
400 Meter Run

30min time cap

Wednesday

Strength – Lower
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

WOD
In teams of three, alternating complete rounds, complete five rounds each for time of:
70/45kg Thrusters x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

Thursday

Strength – Upper Push
Bench Press
Set 1 – x 5 reps @ 80% of 1-RM
Set 2 – x 3 reps @ 85% of 1-RM
Set 3 – x 3 reps @ 90% of 1-RM
Set 4 – x 2 reps @ 95% of 1-RM
Set 5 – x 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch

WOD
Three rounds for time of:
50/35kg Hang Power Snatch x 10 reps
Ring Dips x 15 reps

Friday

Freaks on Friday

Saturday

In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Jumping Lunges (5 each leg)
5 Dumbbell Push Press
5 Burpee Box Jump Overs

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