WEEK 13 Mar 27- Apr 2

This week we focus on sets of 5 for our strength movements. We have a 1 rep max test on the overhead squat on Tuesday, as well as a 1 rep max for the squat clean on Wednesday. Were also doing a 3 round version of the hero WOD “DT”, which consists of deadlifts, hang power cleans and a push press. Last week we tested a max effort assault bike for 3 rounds, and this week were bringing it back again to further develop our anaerobic threshold. Just like most weeks we have some core finishers to keep everyone strong and, prevent any midline injuries.

MONDAY – Mar 27

Strength

Floor Press 5-5-5 (heavy)
DB Row 5-5-5 (per arm) (heavy)
Chin Ups 5-5-5
*rest 2 mins after each full set

WOD

3 Rounds
300M Row
20 KB Swings
10 Weighted Box Jumps

Finisher

3×20 sec assault bike

TUESDAY – Mar 28

Strength

Back Lunges 5-5-5 (per leg)
then
10 mins to find a 1RM Overhead Squat

WOD

10 Rounds (8 mins time cap)
5 Overhead Squat (50% of 1RM)
5 Burpees over bar

Finisher

3 Rounds
1 Mins V-Ups
1 Mins Hollow Rocks
1 Mins Russian Twist
1 Mins Rest

WEDNESDAY – Mar 29

Strength

Clean Deadlift 5-5-5
then
10 mins to find a 1RM Squat Clean

WOD

“Mini DT”
3 Rounds (155/95lbs)
12 Deadlifts
9 Hang Power Clean
6 Push Press

Finisher

2×1 mins weighted plank

THURSDAY – Mar 30

Conditioning

3 Rounds
:30 second max effort assault bike

WOD

10 Mins EMOM
5 Pull Ups
10 Push Ups
15 Squats

Finisher

3×10 weighted step up (per leg)

FRIDAY – Mar 31

Conditioning

For time
1000M Row

Technique

Power Clean

WOD

For time
30 Power Cleans (135/95lbs)

SATURDAY – Apr 1

Conditioning

5 Rounds
10 Wall Balls
10 Burpees
*rest 1 mins after each set

WOD

For time
50 Sit Ups
50 KB Swings
50 Toes to Bar

SUNDAY – Apr 2

Conditioning

Back Squat 5-5-5
then
Weighted Split Squat 5-5-5 (per leg)
Clam Shells 10-10-10 (per leg)

WOD

For time (10 mins time cap)
20 Man Makers (45/25lbs)