Week 20: May 14-20
Hope everyone had a lovely Mother’s Day weekend. This week there is a lot of functional bodybuilding to help hone in on our form and to keep our big lifts healthy. Make sure the form is of quality. Our WODs have tons of variety including a barbell complex set up. For the Barbell complex, you’ll need to figure out a weight you can feasibly use for the prescribed number of reps of your weakest lift. That will be your weight for the entire complex. Keep your rest short between exercises. For added challenge do not drop the bar until a full round of the complex is complete. Hope to see everyone working hard and having fun this week.
MON – May 14
Strength
Bench press: 5-5-5-5
Dumbell bent over row: 10-10-10-10
WOD
For time, fast and heavy:
21 Dumbbell Thrusters
Run 400 meters
18 Dumbbell Thrusters
Run 400 meters
15 Dumbbell Thrusters
Run 400 meters
TUE – May 15
Strength
Romanian Deadlifts: 15-15-15-15
RNT Split Squat (per leg): 10-10-10-10
WOD
14 minutes AMRAP:
20 Wall Balls
20 OH plate walking lunges
200m row
WED – May 16
WOD
Danielle’s TABATA Special
Squat/squats jumps
Push-ups
Box knee drives
Pull-ups
Dying bug/Spiderman
Butt burners
Curls/tricep extension
* 1-minute rest in between.
THU – May 17
Strength
Dumbbell Step Up (Heavy): 10-10-10-10
TRX Pike: 10-10-10-10
* Weighted Hallow hold 20 seconds after each set.
WOD
Barbell Complex
4 rounds:
15 Sumo Deadlift
12 Hang Cleans
10 Front Squat
8 Push Press
FRI – May 18
Strength
Sumo stance Good Mornings: 10-10-10-10
Face Pulls: 10-10-10-10
Alternating Dumbbell chest press (top down): 10-10-10-10
WOD
10,9,8,7,6,5,4,3,2,1
Burpee
Kettlebell Swing
T2B
SAT – May 19
WOD
2 rounds
5-minute AMRAP:
50 Double Unders
9 Burpees
Rest 1 minute
5-minute AMRAP:
40 Squats
12 Push-ups
Rest 1 minute
5-minute AMRAP:
30 Box Jumps
15 Dumbbell snatch (per arm)
SUN – May 20
Conditioning
2000m Row
50 Burpees
20 Strict pull ups
20 Push Ups
1 Mile Assault Bike
20 Push Ups
20 Strict pull ups
50 Burpees
2000m Row