Workouts for the Week

 In Crossfit, WOD

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[ezcol_1half] Monday – T
6 Minutes
8 Wall Squats
5 Hinge Rows
10 Double Under attempts

A1) Box Squat x 3-5
rest 90 seconds
A2) Pull Up @ 51X3 x 3-5
rest 90 seconds x 5

WOD
12 min Amrap
200m Run
30 Lunges
60 Double Unders

Tuesday – T
6 Minutes
6-8 Muscle Up Transitions
3-5 Straight Leg Raises
20s Arch
20s Hollow Hold on Hands

A1) Bench Press @ 21X2 x 6-8
rest 60s
A2) Tuck Ups x 12-15
rest 60s
x 5

WOD
2 Min AMRAP
10 Russian Swings @ 24/16
5 Box Jumps
5 Push Ups
rest 2 minutes
x 4

Wednesday – C
Coach Lead 3-5 rounds
Power Cleans
Front Squats
Cleans
Jerks Off both Legs

A1) Split Squat @ 30X0 x 6-8
rest 60s
A2) TGU x 2 per arm
rest 60s x 4

WOD
7 Min AMRAP
10 Aussie Rows
10 Box Jumps
rest 3 mins
7 Min AMRAP
10 Push Ups
10 KB Swings 24/16

Thursday – T
6 Minutes
10 KB Deadlifts
10 Kipping Swings
20s Body Tightner Hold

A) Sumo Deadlift x 4-6
rest 30 seconds
A2) DB Ext Rotations x 6-8 @ 30X0
rest 30 seconds
x 5
Only 3 sets of external rotations.
Rest 2-3 mins after set 4.

WOD
For Time
30 Cal Row
30 Russian Swings @ 24/16
30 Goblet Squats @ 24/16

Friday – C

FoF

Saturday

Teams of 2

Don’t Drop The Ball!
30 Med Ball Cleans
60 Med Ball Sit Ups
90 Wall Balls
1200m Med Ball Run
90 Wall Balls
60 Med Ball Sit Ups
30 Med Ball Cleans

If the ball drops then
they do 5 burpee penalty
then and there

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Monday – T
6 Minutes
8 Wall Squats
3 Lever Rocks
10 Triple Unders

A1) Back Squat x 10,6,4,2,1,1,1
@ 60%, 70%, 80%, 87%, 92%, 97%, 101%
A2) Muscle Up or Weighted Pull Up x 5
rest 2-3 minutes

WOD
12 min Amrap
200m Run
30 Wall Balls
60 Double Unders

Tuesday – T
6 Minutes
6-8 Muscle Up Transitions
3-5 Straight Leg TTB
5 Arch to Hollow Push Up

A1) Bench Press x 2-3
Build from 80%
rest 60s
A2) TTB x 10-12
rest 60s
x 5

WOD
2 Min AMRAP
10 Kettlebell Swings @ 32/24
5 Burpee Box Jumps @ 24/20
rest 2 minutes
x 4

Wednesday – C
Coach Lead 3-5 rounds
Power Cleans
Front Squats
Cleans
Jerks Off both Legs

A) Clean + Front Squat + Jerk (1+1+1)
@ 80% of Jerk
rest 2 mins x 5

WOD
For Time
50 Strict Pull Ups (7 min Cap)
rest 3 mins
50 Strict HSPU ( 7 min Cap)

Thursday – T
6 Minutes
10 KB Deadlifts
10 Ring Swings
30s Wall Climb Hold

A) Sumo Deadlift x 4-6
rest 30 seconds
A2) DB Ext Rotations x 6-8 @ 30X0
rest 30 seconds
x 5
Only 3 sets of external rotations.
Rest 2-3 mins after set 4.

WOD
For Time
30 Cal Row
30 Russian Swings @ 32/24
30 Goblet Squats @ 32/24

Friday – C

FoF

Saturday

Teams of 2

Don’t Drop The Ball!
30 Med Ball Cleans
60 Med Ball Sit Ups
90 Wall Balls
1200m Med Ball Run
90 Wall Balls
60 Med Ball Sit Ups
30 Med Ball Cleans

If the ball drops then
they do 5 burpee penalty
then and there

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