Workouts of the Week

 In WOD

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Monday

Strength
Lower Bend + Upper Press


Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible , step down )
Rest 2 minutes
Handstand Push-Ups x Max Reps

Rest 2 minutes

WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Tuesday

Strength
Upper Push + Single leg


Four sets of:
Push-Ups x 20 reps
 (progression – Ring Push-Ups; regression – raised position barbell on a rack)

Rest 60 seconds

Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps

Rest 60 seconds

WOD

For time:
30 Pull-Ups
Run 400 Meters

20 Pull-Ups

Run 400 Meters
10 Pull-Ups

Wednesday

Oly Development
In eight sets or less, build to today’s 1-RM Snatch

WOD


Four sets for times of:
60/40 kg Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps

Double-Unders x 20 reps

Rest 90 seconds

Thursday

Strength
Single Leg


Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds

WOD
“Just Nine Minutes”
Three sets for max rounds of:

60 seconds of Hang Power Clean
60 seconds of Front Squat
60 seconds of Push Press

60 seconds of Rest

(Prescribed loads are 40kg. for men and 30kg. for women – light enough to work the best part of 60secs. Scale up or down as you see fit.)

Friday

WOD

Five sets of:

Row 500 Meters
Rest 20 seconds

Toes to Bar x 20 reps

Rest 20 seconds

Side Plank Left x 60 seconds

Side Plank Right x 60 seconds

(If 20 TTB is beyond your current ability to complete in 2 sets then scale to 1 unbroken set but no more than 20)

Saturday

Community WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps

Walking Lunges with Dumbbells x 20m
Box Jumps x 20 reps

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

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