Here is the workouts for the week aka WOD‘s. Please do not cherry pick the WOD’s you do, as these tend to be the WOD’s you need to do most. If you have a tendency to cherry pick, stay away from this page and just come to class at your normal times.
Monday
Strength
5 sets of
Press x 5
Rest 60s
Single arm Farmers Walk x 20m (each arm)
Rest 60sec
WOD
800m run
40 pull ups
80 Double Unders
40 pull ups
800m run
L1 – purple band, 160 singles
L2 – 400m, jumping, 80 singles
Tuesday
Strength
Back Squat
2 @ 90%
20 @ 50%
2 @ 90%
20 @ 50%
2 @ 90%
20 @ 50%
Rest 2 mins between sets
WOD
10 min Ladder
1.2.3.4.5.6…….
Front Squat @ 60/40kg
Burpees
L1 – 50/30kg
L2 – 40/20kg
Wednesday
Strength
Clean Deadlifts (1st pull)
6 sets of 3 reps
WOD
5 rounds for time
5 ground to overhead @ 60/40kg
20 Double Unders
L1 – 50/30, 60 singles
L2 – 40/20, 40 singles
Thursday
Strength
5 rounds
Weighted pull ups x 3
Rest 30 secs
Max L-sit hold
Rest 2 mins
WOD
4min AMRAP
Box Jump x 10 @ 20”
Press ups x 15
Rest 2mins
4min AMRAP
Box Jump x 10 @ 20”
Toes To Bar x 15
Rest 2mins
4min AMRAP
Box Jump x 10 @ 20”
Air Squat x 15
L1 – notch 3, Knee Raises
L2 – notch 5, sit ups
Friday
Skill
10mins Turkish get ups
Test
Max Vertical Jump
Partner WOD (1 work 1 rest)
10 Rounds
10 Thrusters @ 45/30kg
10 Bar facing burpees
L1 – 35/20kg
L2 – 25/13kg
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