WEEK 15 Apr 10- Apr 16
This week is all about intensity. We are increasing the reps on our strength movements working a 10-8-6-4 rep scheme on our big lifts, with the intensity being high, but the weights a little lighter. We also have a few spicy partner workouts, again to increase intensity, especially when you are accountable to another person. We are also working on some olympic lifting skills in the clean on Wednesday, and a dumbbell snatch version of the hero WOD “Randy.”
MONDAY – Apr 10
Strength
Deadlift 3-3-3
then
Pull Ups 8-8-8
WOD
30-20-10
Dumbbell Thrusters (30/20lbs)
Toes to Bar
TUESDAY – Apr 11
Conditioning
In teams of two complete:
1500M Row
*opposite partner holds a weighted wall sit (45/25lbs plate)
WOD
For time
15 Man Maker to Weighted Step Up (45/25lbs)
*1 rep consists of the following
1 Dumbbell Push Up
1 Dumbbell Row (R Arm)
1 Dumbbell Push Up
1 Dumbbell Row (L Arm)
1 Dumbbell Push Up
1 Weighted Step Up
Finisher
50 Hollow Rocks
50 Weighted Sit Ups
WEDNESDAY – Apr 12
Strength
Back Squat 10-8-6-4
*add weight each set
*rest 2-3 mins between each set
Technique
Squat Clean
WOD
In teams of two complete:
30 Sets (as a team)
2 Squat Cleans (115/75lbs)
4 Burpees over the Bar
*alternate each set
Finisher
2 Rounds
1 Mins Weighted Front Plank
THURSDAY – Apr 13
Conditioning
2 Rounds
40 Calorie Assault Bike
*rest 5 mins between attempts
WOD
For time:
“DB Randy”
75 One Arm Snatches (total)
FRIDAY – Apr 14
Strength
Push Press 10-8-6-4
*do 5 strict pull ups in between each set of push press
*rest 2-3 mins between each full set
WOD
For time
In teams of two complete:
6 Rounds (per team)
400M Max Effort Row
*alternate after each set
*opposite partner holds a plank
SATURDAY – Apr 15
Strength
Front Squat 10-8-6-4
*rest 2-3 mins between each set
WOD
For time
100 Weighted Back Lunges (45/25lbs) (50 per leg)
SUNDAY – Apr 16
Strength
Bench Press 10-8-6-4
*rest 2-3 mins between each set
WOD
“Diane”
21-15-9
Deadlift (225/155lbs)
Handstand Push Up