Workouts for the Week

 In Crossfit, WOD
[ezcol_1half]Base

Monday – C
(A) EMOM x 14
1) 2 Turkish Get Ups Left Arm
2) 2 Turkish Get Ups Right Arm
as heavy as possible

(B) 10 Min AMRAP
200m Run
10 Thrusters
6 Pull Ups

Tuesday – T
(A) Goblet Squat x 20
choose a weight you know you can do

(B) Split Squats @ 30X0 x 6-8
rest 45s per leg
x 3

(C) 3 Sets
60s Burpees
60s Rest
60s Russian Swings 24/20
60s Rest

Wednesday – T
(A1) Strict Pull Up x 3-5
rest 30 seconds
(A2) Scap Push Ups x 12-15
rest 60 seconds
x 5

(B) Every 8 Minutes for 3 sets
In 2 minutes @ 90% HARD
Row 40s
10 Box Jumps
AMRAP DB GTOH

Thursday – T
(A) Snatch RDL x 6-8
rest 60 seconds
x 3

(B) Clean Grip RDL x 6-8
rest 60 seconds
x 3

(C) 10 Min AMRAP
60 Double Unders
50 Wall Balls
40 KB Swings
30 Push ups
20 TTB

Friday
(A) Goblet Squat x 20
Heavier then 1st attempt

FoF

Saturday
Teams of 3
8 Sets each
Row 15/10 cals
then
8 Sets Each
Run 100m
then
Each member to complete
50 push ups
50 pull ups
broken up as wanted

[/ezcol_1half] [ezcol_1half_end]Peak

Monday – C
(A) Jerk Technique Work
Take 60-70% and perform
6 sets of 3 perfect reps
every 2 minutes

(B) Jackie (10min Cap)
1000m Row
50 Thrusters 20/15
30 Pull Ups

Tuesday – T
(A) Back Squat @ 20X1 x 20
use 40% of 1RM

(B) Split Squats @ 30X0 x 6-8
rest 45s per leg
x 4

(C) 3 Sets
60s Burpees
60s Rest
60s KB Swings 32/24
60s Rest

Wednesday – T
(A1) Muscle Ups x 2 or 50% max
rest 30 seconds
(A2) Dip Shrugs x 12-15
rest 60 seconds
x 5

(B) Every 8 Minutes for 3 sets
In 2 minutes @ 90% HARD
Run 200m
10 Box Jump Overs
AMRAP GTOH @ 50/35

Thursday – T
(A) Snatch Pulls x 3 @ 100% 1RM
rest 60 seconds
x 3

(B) Clean Pulls x 3 @ 100% 1RM
rest 60 seconds
x 3

(C) 10 Min AMRAP
60 Double Unders
50 Wall Balls
40 KB Swings
30 Push ups
20 TTB

Friday
(A) Back Squat @ 20X1 x 20
use 42.5% of 1RM

FoF

Saturday
Teams of 3
8 Sets each
Row 15/10 cals
then
8 Sets Each
Run 100m
then
Each member to complete
50 push ups
50 pull ups
broken up as wanted
[/ezcol_1half_end]

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