WEEK 16 Apr 17- Apr 23

This week were working on a few accessory drills in our strength portion to increase our strength and, muscular endurance in our big lifts.
Everyone has been doing great with the cleans lately, so were going to keep the ball rolling and do one of the most popular benchmark WODs “Grace” on Tuesday. We also have a very spicy partner WOD on Wednesday, in the benchmark workout “Double Karen”, that consists of 300 wall balls. All that and more fun workouts this week, so hope to see you all there!

MONDAY – Apr 17

Strength

Goblet Back Lunges 8-8-8 (per leg)
Goblet Step Up 8-8-8 (per leg)
*rest 2 mins between sets

WOD

21-15-9
Front Squat (135/95lbs) (No racks, must clean the weight from the floor)
Box Jumps

Finisher

50 Hollow Rocks
2 Mins Plank Hold

TUESDAY – Apr 18

Strength

Floor Press 8-8-8 (per arm)
*increasing weight each set
then
Strict Press 5-5-5

Technique

Clean and Jerk

WOD

“Grace”
30 Clean and Jerks for time (135/95lbs)

Finisher

50 Weighted Sit Ups

WEDNESDAY – Apr 19

Conditioning

1x250M Row
1x500M Row

WOD

In teams of two complete:
“Double Karen”
300 Wall Balls

THURSDAY – Apr 20

Strength

Strict Pull Ups x 50 Reps
then
Dumbbell Row 10-10-10 (per arm)

WOD

10 Mins AMRAP
30 Deadlift (225/155lbs)
30 Dumbbell Push Press (45/25lbs)

FRIDAY – Apr 21

Strength

Back Squat 10-8-6-4
*increasing weight
*rest 2-3 mins between sets

WOD

30-20-10
KB Swing
Calorie Row

SATURDAY – Apr 22

Strength

Dumbbell Bench Press 8-8-8
then
Tempo Chin Ups 5-5-5
*supinated grip
*5 sec descend, 5 sec pull

WOD

2 Rounds
80 Weighted Lunges (45/25lbs)
40 Box Jumps

SUNDAY – Apr 23

Strength

3 Rounds
300M Row
20 Ball Smash
*rest 2 mins between sets

WOD

Death by Thruster/Burpee (95/65lbs)
1st Mins 3 Thrusters, 3 Burpees
2nd Mins 4 Thrusters, 4 Burpees
3rd Mins 5 Thrusters, 5 Burpees
etc..
*keep adding one rep every mins, until you can’t complete the task within that mins