Workouts for the Week

 In Crossfit, WOD

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Base Peak
 
Monday – T Monday – T
6 Minutes 6 Minutes
5 Hinge Rows 5 Hinge Rows
2 Wall Climbs 2 Wall Climbs
10 Scap Pull Ups 10 Scap Pull Ups
 
(A) Strict Pull Up x 2-3 @ 21X2 (A) Kipping Pull Ups x 60% of max
rest 60 seconds rest 60 seconds
(A2) Strict Push Ups x 8-10 @ 22X1 (A2) Kipping HSPU x 60% of max
rest 60 seconds rest 60 seconds
x 5 x 5
 
(B) 12 min AMRAP (B) 12 min AMRAP
10 Burpees 10 Burpees
20 Sit Ups 20 Sit Ups
300m Run 300m Run
 
Tuesday – C Tuesday – C
10 Minutes 10 Minutes
10 Overhead Squats @ 31X1 10 Overhead Squats @ 31X1
5 Breathing Drill 5 Breathing Drill
3 Pull Ups / Muscle ups 3 Pull Ups / Muscle ups
20s Adductor Stretch per leg 20s Adductor Stretch per leg
 
(A) In 15 Minutes (A) Every 2 minutes
Build to a 3RM Back/Box Squat Back Squat x 10 @ 50%
Back Squat x 6 @ 75%
Back Squat x 4 @ 80%
(B) Take 90% of (A) Back Squat x 2 @ 85%
3 x 3 Back Squat x 1 @ 90%
 rest 2 minutes per set rest 3 mins
Back Squat x 1 @ 95%
rest 3 mins
 (C) Row 500m For Time Back Squat x 1 @ 101%+
 
(B) Exactly 10 mins after (A)
Max Reps @ 85% of (A) @ 21X1
 
(C) 10 Min After (B) Row 500m For Time
 
Wednesday – T Wednesday – T
3 Rounds with a partner 3 Rounds with a partner
Row 200m Row 200m
Barbell on Back Rack Stretch Barbell on Back Rack Stretch
 
Coach Led Barbell Complex Coach Led Barbell Complex
Muscle Cleans Muscle Cleans
Mid Shin to Pockets transitions Mid Shin to Pockets transitions
Power Cleans Power Cleans
 
(A) EMOM x 10 (A) EMOM x 10
Sumo Deadlift x 5 @ 70% 1RM Power Clean TnG x 5 @ 70% 1RM PC
 
(B) 15 min AMRAP (B) 3 RFT
15 Aussie Rows/Ring Rows 30 CTB Pull Ups
30 Russian Swings 24/16 30 KB Swings (32/24)
30 Step Ups (20/16) 30 Box Jumps (24/20)
 
Thursday – T Thursday – T
6 Minutes 6 Minutes
6-8 Muscle Up Transitions 6-8 Muscle Up Transitions
5 Push Ups 5 Push Ups
8 Tuck Ups 8 Tuck Ups
 
(A1) Bench Press @ 21X2 x 6-8 (A1) Bench Press @ 21X2 x 4-6
rest 60 seconds rest 45 seconds
(A2) Single Arm Row x 8-12 @ 21X1 (A2) Single Arm Row x 6-8 @ 21X1
rest 60 seconds rest 45 seconds
x 4 x 5
 
(B) EMOM x 16 (B) EMOM x 16
(1) 10 Tuck Ups + 7 Burpees (1) 7 TTB + 7 Burpees
(2) 3 Strict Press (75-80% 1RM) + 20 Doubles (2) 3 STOH @ 85kg + 20 Doubles
 
Friday – C Friday – C
Freaks on Friday Freaks on Friday
 
Saturday Saturday
Teams of 2 Complete Teams of 2 Complete
Run 400m Run 400m
40 OHS (60/40) 40 OHS (60/40)
Run 800m Run 800m
80 Front Squats (60/40) 80 Front Squats (60/40)
Run 800m Run 800m
120 Air Squats 120 Air Squats
Run 800m Run 800m
Break up Reps/Run as wanted Break up Reps/Run as wanted
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