Week 22: May 28 – June 3
Hello Everyone! This week for our strength portion we will revisit barbell back lunges and sumo deadlifts for a heavy five. Tuesday’s WOD is a fun variation of a barbell complex that will challenge both energy systems. Friday we work on a functional bodybuilding circuit to help us move well and look good doing it. The weekend WODs include Filthy Fifty and a variation of Fight Gone Bad. Hope to see everyone fired up ready to kill your workouts!
MON – May 28
Strength
Barbell back Lunges: 5-5-5-5
* Work on hip mobility in between sets.
WOD
5 Rounds
250M Sprint Row (per person)
* Opposite partner holds a plank.
* Keep 250M below 45 seconds for the men and below 50 seconds for the women.
* Do 3 calories on the assault bike for every second over.
Finisher
1 Lap – Broad Jump Burpees
* 1 lap is gym length and back.
TUE – May 29
Strength
3 Rounds
Max Reps Push Press (95/65lbs)
Dumbbell Row: 10-10-10 (per arm)
* Rest 2 mins between sets.
WOD
12-minute AMRAP
Bent over row (95/65)
Front squat
Push press
Reverse Lunge
Burpee
1,2,3,4,5,6,…..
WED – May 30
Strength
Sumo Deadlift: 5-5-5-5
* Ball work in between sets.
WOD
21,15,9
Deadlift (135/95)
Pull ups
THU – May 31
Strength
20 minutes of reaching max weight sled pushes
WOD
ANNIE Benchmark Workout
50,40,30,20,10
Double-unders
Sit-ups
Finisher
2×1 Mins Front Plank Hold
2×30 sec Side Plank Hold (per side)
FRI – Jun 1
Strength / Funtional Body Building
Circuit 1
3 rounds:
Banded heavy goblet squat 10-10-10-10
Single leg deadlifts 12-12-12-12
Bungie reverse fly 10-10-10-10
Circuit 2
3 rounds
Bulgarian split squat 10-10-10-10
Arnold presses 10-10-10-10
TRX sea-saw 10-10-10-10
Circuit 3
3 rounds
Clam shells 15-15-15-15
Tiger presses 5-5-5-5
Concentration curls 10-10-10-10
SAT – Jun 2
WOD
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders
SUN – Jun 3
WOD
3 rounds
One min on/off
1-Dumbbell box step overs
2-Max cal row
3-V-sit
4-wall ball
5-Plate overhead walking lunges