WODs Aug 31-Sep 5

Monday

STRENGTH:

Every 2 minutes, for 20 minutes (10 sets): Halting Clean Deadlift + Hang Clean + Jerk

--Build over the course of the ten sets to today’s heavy.

CONDITIONING: 2 min AMRAP Clean and Jerks (135/95lbs)

**Rest 2 mins**

2 min AMRAP

Rowing for Calories

**Rest 2 mins**

2 min AMRAP Clean and Jerks (135/95lbs)

**Rest 2 mins**

2 min AMRAP

Rowing for Calories

Bonus Cardio:

Run two laps for time (Note your time in Zen Planner)

**Rest and repeat if desired.

Bonus Strength:

Bench Press

"Run the Rack"

Start heavy...something you can only do for 3-4 reps MAX, then drop weight and go max reps, drop weight again, go max reps, etc... Try to get at least 10 sets out of this.

Tuesday

STRENGTH: Three sets of: 8 Overhead Squats **Rest 2 minutes 3-5 Weighted Pull-Ups **Rest 2 minutes

CONDITIONING: 4RFT 40 Double-Unders 20 Wall Ball Shots 10 Pull-Ups

Bonus Cardio:

Row THREE sets of 2 minutes hard/2 minutes easy

Wednesday

STRENGTH: Every 2 minutes, for 20 minutes (10 sets): Push Press + Push Jerk + Split Jerk

--Build over the course of the 10 sets to today’s heavy set

CONDITIONING: 3RFT 6 Clean & Jerks (135/95 lbs) 12 Burpees Over the Barbell 6 Handstand Push-Ups

Bonus Cardio:

Stroke pyramid on the rower: 1,2,3...12...2,1 / 3 light

Row a pyramid of hard strokes from one to 12 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 12 hard, 3 light and then back down. 11/3. 10/3 and so on to 1/3.

Thursday

STRENGTH: Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – 3 Deadlifts (build in load with the goal of making the last two sets today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

CONDITIONING: 10 min AMRAP Run 200 Meters 15 DB Snatches each arm (55/35) 15 Dips

Friday

STRENGTH: 90 seconds at each set Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90%

*Set 6 – 3 rep @ 85%

*Set 7 – 2 rep @ 90%

*Set 8 – 2 rep @ 85%

*Set 9 – 1 rep @ 90%

CONDITIONING: 4RFT Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″) 10 Thrusters (75/55 lbs)

Saturday

Teams of three:

24 min AMRAP

1-2-3-4-5-6-7-8- and so forth

-Set up 3 stations-

Station 1: WallBall Shots

Station 2: Clean

Station 3: 200m Run

Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. (Station 3 is one 200m run every time. It never increases)

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