WEEK 17 Apr 24- Apr 30

This week were testing our 2 rep maxes for our strength movements. We’ve also been working hard on our clean, so this week we get to test how much stronger we’ve gotten in regards to this movement. On Monday we have a spicy partner workout, and on Wednesday we have 100 reps on the back squat. We also have our first running workout of the year on Friday, when we do the benchmark WOD “Nancy.” We end the week/month with a surprise box workout, so show up on Sunday and find out what your doing.

MONDAY – Apr 24

Strength

Find a 2RM Power Clean

WOD

In teams of two complete:
50 Power Clean and Jerk (135/95lbs)
50 Pull Ups
50 Toes to Bar
*opposite partner must hold a plate while other partner is working (45/25lbs)

Finisher

75 Hollow Rocks

TUESDAY – Apr 25

Strength

Find a 2RM Deadlift

WOD

3 Rounds
20 Calorie Row
20 KB Swings
20 Burpees

Finisher

2 Mins Plank

WEDNESDAY – Apr 26

Strength

Find a 2RM Back Squat

WOD

100 Back Squats (95/65lbs)
*every broken set do 10 box jumps

Finisher

50 Weighted Sit Ups

THURSDAY – Apr 27

Strength

Single Arm Dumbbell Overhead Press 8-8-8 (per arm)
Single Arm Floor Press 8-8-8 (per arm)
Push Press 2-2-2 (Heavy)
*rest 3 mins between each set
*if you feel like you don’t need a 3 mins rest, go heavier

WOD

Death by Strict Pull Ups
1st Mins: 1 Strict Pull Up
2nd Mins: 2 Strict Pull Ups
3rd Mins: 3 Strict Pull Ups
*keep adding a rep every mins, until you can’t complete the task within that mins

Finisher

Barbell Row 5-5-5

FRIDAY – Apr 28

Conditioning

1x850M Run
(1 lap around the block)

WOD

“Nancy”
5 Rounds
400M Run
15 Overhead Squats (95/65lbs)

SATURDAY – Apr 29

Strength

Weighted Step Up 10-10-10 (per leg)
Pistol Squat 5-5-5 (per leg)
*rest 2 mins between set

WOD

50 Strict Toes to Bar
50 Weighted Sit Up
50 Weighted Lunges (25 per leg) (45/25lbs)

SUNDAY – Apr 30

Strength

Squat Clean 2-2-2

WOD

Box Workout
*movements will be revealed when you show up to class Sunday morning