Workouts for the week

 In Articles, WOD

United Barbell Weightlifting Meet

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
Against a 3-minute running clock, complete:
500 Meter Row
60/40 Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Tuesday

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 Meter 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 total number of double-unders performed. If you don’t have double-unders quite yet, perform)

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

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

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