WOD of the week

Week 50!

CROSSFIT

MONDAY

STRENGTH

EVERY 1:15 x 7 SETS

4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

 

WORKOUT
3 ROUNDS FOR TIME

10 Deadlifts (225/155)

25 Wall Balls

500m Row

(14:00 Cap)

 

TUESDAY

STRENGTH
EVERY 1:15 x 7 SETS

4 Push Press

*Start at a moderate weight a build to a moderate-heavy weight.

 
WORKOUT
FOR TIME 3-6-9-12-15-18-21

Push Press (95/65)

Slam Ball (30/20)

 

WEDNESDAY

STRENGTH
EVERY 1:15 x 7 SETS

*4 Back Squats Start at a moderate weight a build to a moderate-heavy weight.

 

WORKOUT

AMRAP X 12 MINUTES

6 Front Squats (115/75)

12 Box Jumps

18 Sit-ups

 

THURSDAY

STRENGTH

EMOM x 8 MINUTES

MIN 1 - 5 Kipping Pull-ups or 3 x 2-for-1s

MIN 2 - 5 DBL KB Cleans 2-for-1 is 2 Kip Swings + 1 Pull-Up

 

WORKOUT

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row -

-Rest 2:00- Repeat!

 

FRIDAY

STRENGTH
EVERY 1:15 x 7 SETS

4 Thrusters Start at a moderate weight a build to a moderate-heavy weight.

 
WORKOUT

EVERY 1:30 FOR 6 ROUNDS

8 Thrusters (95/65)

30 Double Unders

 

 

SATURDAY

WORKOUT 

IN TEAMS OF 3 FOR TIME:

10k Row (switch on the even 250m).

 

*The athlete that comes off the rower completes:

10 Hand Release Push-ups

15 Sit-Ups

 

 

SUNDAY

WARM-UP

3 SETS 3-5 TNG Power Snatch

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

 

WORKOUT

FOR TIME

20-16-10

Power Snatch

(95/65)|(65/45)

Back Rack Forward Lunge

 

-Rest 3:00-

 

16-12-8

Power Snatch

(115/75)|(75/55)

Back Rack Forward Lunge

 

-Rest 3:00

 

8-6-4

Power Snatch

(135/95)|(95/65)

Back Rack Forward Lunge

 

POWERLIFTING

MONDAY

A.) BENCHPRESS
*B-table, 5 reps
B.) SQUAT (PAUSED)
*B-table, 5 reps

 

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
*B-table, 3 reps
B.) FRONTSQUAT

*B-table, 3 reps

WEDNESDAY

 A.) Strictpress
B-table, 5 reps
 B.) Benchpress (narrow grip)
B-table, 5 reps 
 
C.) Pullups Or Curls
5 sets of 5-10  Reps

THURSDAY

A.) Squat
B-table, 5 reps 
B.) Deadlift (Non-Prefered Style)
B-table, 3 reps 

GYMNASTICS

TUESDAY/Wednesday

A) Warmup
5 Plank to hang
5 Divebombers
10 Hollow to Airsquat
x3
*easy flow
B) EMOM 30
Min 1. 3-5 Bar MU / 7 C2B pullups / 7 jumping negative C2B
Min 2. 5-8 Ring Dips / banded / regular dips / boxdips
Min 3. 10 Pistols / Box Stepups
Mik 4. 15-20 sec L-sit / tuck L-sit / Hollow hold
Min 5. Rest
(x6)
*work should take ~30 sec
C) Handstand walk or hold max hold
Wall or freestanding
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