WEEK 19 May 8- May 14

This weeks strength portion will be little different in that we get 10 minutes to build to a heavy 5 reps. Were also introducing an accessory work portion for the workout, so that we could keep our bodies balanced and moving better. Our accessory work for this week will be upper body based, and were working with uni-lateral movements to fix any imbalances we may have. On Thursday we have a time priority row, with a burpee penalty for every second over the designated time. On Saturday we have a overhead squat/running workout, and on Sunday we have a 20 mins partner workout.

MONDAY – May 8

Strength

10 Mins
Build to a heavy 5 rep deadlift

WOD

EMOM x 16 Mins
Alternating
10 High Box Jumps
3 Heavy Deadlifts

Finisher

2 Rounds
20 TRX Knee Tucks

TUESDAY – May 9

Strength

10 Mins
Build to a heavy 5 rep front squat

WOD

50-40-30
Calorie Row
Wall Balls

WEDNESDAY – May 10

WOD

6×2 Mins Rounds
15 Kettle Bell Swings
15 Box Jumps
*remaining time do burpees
*rest 1.5 mins between rounds

Accessory Work

3×10 Floor Press
3×10 Dumbbell Row (per arm)
3×5+ Strict Pull Ups
3×10 Lateral Raise (per arm)

THURSDAY – May 11

Conditioning

3 Rounds
500M Row
*keep times under
Males >1:40
Females >1:50
*every second over, do 5 burpees

Technique

Double Unders

WOD

50 Push Ups
*every broken set do 20 double unders

50 Bench Press (95/65lbs)
*every broken set do 20 double unders

FRIDAY – May 12

Conditioning

3 Rounds
20 Calorie Assault Bike
*rest 2-3 mins between sets

WOD

Tabata 8 rounds on each
Sumo Deadlift High Pull (95/65lbs)
Pull Ups
Push Press

SATURDAY – May 13

Strenght

10 Mins
Build to a heavy 5 rep back squat

WOD

21-15-9
Overhead Squat (95/65lbs)
*run the block after each set of overhead squats

SUNDAY – May 14

Strength

10 Mins
Build to a heavy 5 rep push press

Partner WOD

20 Mins AMRAP
100 Double Unders (200 Single Unders)
80 Wall Balls
60 Calorie Assault Bike
40 Burpees
*divide work evenly
*one partner working, one partner resting