WEEK 28 July 17- July 23
We are getting some sun this week, so we have two running WODs on Monday and, on Thursday. The previous week we did a barbell tabata and, due to its potency we are bringing it back this Wednesday. On Thursday we have some timed 500M rowing intervals with a run penalty, and the following day we have a burpee race with a partner. We end the week strong with “Diane” on Saturday and, a long chipper WOD on Sunday.
MONDAY – July 16
Conditioning
3 Rounds
10 Front Squats (50% of 1 rep max)
20 Calorie Bike
*rest 2 mins between sets
WOD
3 Rounds
Run up the block
Max Reps Thrusters (95/65lbs)
*rest 2 mins after each set
TUESDAY – July 17
Strength
Deadlift 3-3-3
then
3 laps Monster Walk
*1 lap is gym length and back
WOD
AMRAP 10
1 lap Farmers Walk
10 Deadlifts (50% of max)
20 Toes to Bar
Finisher
2 Rounds
20 Russian Twists
20 Hollow Rocks
WEDNESDAY – July 18
Conditioning
Floor Press 10-10-10
Barbell Row 10-10-10
*rest 2 mins between sets
WOD
Barbell Tabata
6 Rounds on each exercise
Hang Power Clean
Back Squat
Push Press
Finisher
3 Mins Front Plank Hold
THURSDAY – July 19
Conditioning
3 Rounds
500M Row
*keep under 1:45 for men and under 2:00 for women
*run up the block every time you exceed the prescribed time
*rest 2 mins between sets
WOD
“Helen”
3 Rounds
400M Run
21 KB Swings
12 Pull Ups
FRIDAY – July 20
Strength
4 Laps Weighted Walking Lunges
*1 lap is gym length and back
*rest 2 mins between sets
WOD
2 Rounds
40 Burpees
*pair up and race with that partner
*partner that loses has to do a 30 calorie assault bike sprint
*rest 3 mins
SATURDAY – July 21
Conditioning
In teams of two
150 Ball Smashes (per team)
*switch every 25 reps
WOD
“Diane”
21-15-9
Deadlift
Hand Stand Push Up
SUNDAY – July 22
Strength
Bench Press 3-3-3
then
DB Chest Press 8-8-8
WOD
2 Rounds
100 Air Squats
50 Box Jumps
25 DB Clean and Jerk