Workouts of the Week 16.12.19

QUOTE OF THE WEEK

Every time you cut REPs on your WOD, FRONING gets sad…

MONDAY

Part A

Build to a heavy

Snatch balance + OHS

Part B

For time

800m row

60 DU

40 situps

20 pullups

10 deadlifts

20 pullups

40 situps

60 DU

800m row

*16min cut off. F[45-75] M[70-100]

Recovery

BB smash quads 1min/

TUESDAY

Part A

Build and hold

5 sets of 

5 sumo deadlifts

Part B

For times:

1.6km run

800m run

400m run

Recovery

3min AMNAP

KB smash calves 2min/

WEDNESDAY

Part A

4 rounds

8 strict CTB

10 shoulder taps in wall walk

15 kipping pullups

8 GHD situps

Part B

‘KAREN’ practice

Every 60sec, perform

Max WB

*1min REST

x6

Recovery

Foam roll quad insertion 2min/ 

THURSDAY

Part A

Build to a heavy complex

3 power clean

1 split jerk

Part B 

3 RFT

30 DB snatch

15 cal 

5m HSW

*10min cut off. F[12-17.5] M[22-27.5]

Recovery

Banded tricep stretch 1min/

Trigger posterior shoulder 1min/

FRIDAY

Part A

3 sets – 2min REST

3x ‘add’ of max kipping HSPU

Eg; Start 1 mat, add 1, add 1 plate

3 sets – 1min REST

10 DB seated press

10 BB bent over row

Part B

20.1

10 RFT

8 GTOH

10 bar facing burpee

*15min cut off. F[20-29] M[29-43]

Recovery

2min AMNAP

Trigger anterior shoulder 1min/

Trigger posterior shoulder 1min/

SATURDAY

Workout – PUMP UP PARTY

0-12min

Build to a heavy

Bench press

12-20min

AMRAP

 (1 partner completes whole round, then switch)

8 DB OH lunges

4 burpee over DB

F[10-22.5] M[15-32]

20-25min

AMRAP

(Break reps however)

40 pullups

40 DB snatch

25-35min

Pump on – in own time; individual

80 DB sng arm bicep curls

80 banded tricep pushdowns

80 DB dbl lateral raise

Recovery

Rig bicep strech 1min/

Rig chest stretch 1min

Banded tricep stretch 1min/

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