Workouts for the Week

 In Blog, WOD

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Monday

Strength
Three sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

WOD
In teams of two, against a 3-minute running clock, each partner completes:
500 m Row
Ground to Overhead x Max reps (60/40 kg)
Rest 3 minutes

*Partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Tuesday

WOD
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
60 seconds Rest

*On each ring dip, finish with pinky to your side and thumb turned out away from your body. 

Wednesday

Strength
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

WOD
For time:
500 m Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

Thursday

Strength
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD
Every minute, on the minute, for 10 minutes:
60/40kg STO x 5 reps
Double-Unders x Max Reps
(Score is total number of double-unders performed. If you don’t have double-unders quite yet, do double under attempts.) 

*Don’t forget about Thursday evening’s Town Hall meeting at 7:30 pm!

Friday

Strength
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Wall Climbs x 4 reps
Rest 3 minutes

WOD
For time:
40 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
800 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

Saturday

WOD
Five rounds for time of:
7 Push Press(60/40kg)
7 Back Squat (60/40kg)
400 Meter Run

Sunday

No Active Recovery Class!

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