WEEK 22 May 29- June 4

Were using the dumbbell in a lot of our workouts this week. We start the week with a light but very exhausting thruster/burpee workout. On Tuesday we have a timed assault bike and ball slam couplet to start the class, and a grip intensive workout with deadlifts and toes to bar. Partner WOD on the menu for Wednesday as we have more dumbbell work with push presses, and we have a run/row conditioning on Thursday. For the weekend we have a sweaty tabata workout on Saturday, and a posterior chain dominant day on Sunday.

MONDAY – May 29

Strength

Dumbbell Bench Press 8-8-8
Dumbbell Row 8-8-8

WOD

For time:
50 Thrusters (empty barbell)
25 Burpees
50 Thrusters (empty barbell)

TUESDAY – May 30

Conditioning

3 Rounds
30/20 Calorie Assault Bike
20 Ball Slam
*rest 3 mins between rounds
*keep under 1.5 mins per round

WOD

21-15-9
Toes to Bar
Deadlift (185/135lbs)

WEDNESDAY – May 31

Strength

Dumbbell Front Squats 8-8-8
Bulgarian Split Squat 8-8-8 (per leg)

Partner WOD

50-40-30-20-10
Dumbbell Push Press (50/30lbs)
Push Ups
Sit Ups

THURSDAY – June 1

Conditioning

For time:
900M Row
900M Run (around the block)

WOD

EMOMx12
Alternating:
Odd Mins: 12 Box Jumps (High)
Even Mins: 10 Burpees

FRIDAY – June 2

Strength

Back Squat 8-8-8

WOD

30-20-10
KB Swing
KB Goblet Back Lunges

Finisher

3 Rounds
10 Strict Toes to Bar

SATURDAY – June 3

Strength

Bench Press 8-8-8
*max reps push ups in between each set

WOD

Tabata 4 rounds on each
Double Unders
Box Jumps
Mountain Climbers
Burpees

SUNDAY – June 4

Strength

Pull Ups 8-8-8
Barbell Row 8-8-8
Dumbbell Tricep Ext. 8-8-8

WOD

EMOMx12
3 Deadlifts
4 Dumbbell Snatch

Finisher

2 Rounds
30 Hollow Rocks
30 Second Hollow Hold