WEEK 30 July 31- Aug 6

This week were incorporating some max rep work in some of our strength movements, to build more strength, muscular endurance and increase work capacity. We start the week with a partner WOD to increase our conditioning, when we do some interval rowing sprints. On Wednesday we will further develop our olympic lifting technique when we do some power cleans and dumbbell snatches. We end the week with a long partner WOD.

MONDAY – July 31

Strength

Back Squat 5-3-1
*increasing weight

Partner 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

2 Laps
Broad Jump Burpee
*1 lap is gym length and back

TUESDAY – Aug 1

Strength

3 Rounds
Max Reps Push Press (95/65lbs)
Dumbbell Row 10-10-10 (per arm)
*rest 2 mins between sets

WOD

AMRAP 12
21 Wall Balls
15 Push Ups
9 Pull Ups

WEDNESDAY – Aug 2

Strength

Power Clean 5-5-5

WOD

For time
100 Dumbbell Snatches (50/35lbs)
*every mins do 5 burpees

Finisher

2 Rounds
1 Mins Side Plank Hold

THURSDAY – Aug 3

Conditioning

3 Rounds
30 Calorie Assault Bike Sprint
*rest 3 mins between sets

WOD

5 Mins Max Burpees
*rest 3 mins
5 Mins Max Thrusters (95/65lbs)

FRIDAY – Aug 4

WOD

“Stefan Special”
3 Rounds
1 lap Broad Jump Burpee
20 TRX Rows
20 Wall Balls
20 TRX Tucks
500M Row

Finisher

2 Mins Front Plank Hold

SATURDAY – Aug 5

Strength

Deadlift 5-3-1
*increasing weight
then
Weighted Step Ups 8-8-8 (per leg)

WOD

21-15-9
Back Squat (135/95lbs)
Box Jumps

SUNDAY – Aug 6

Strength

3 Rounds
Max Reps Bench Press (135/95lbs)

Partner WOD

In teams of two complete
800M Farmers Walk (50/35lbs)
100 Dumbbell Power Cleans (50/35lbs)
4 Laps Weighted Walking Lunge (50/35lbs)
*1 lap is gym length and back