Week 31: July 30 – Aug 5
Hello everyone! This week we have some interesting strength/muscular endurance programs set up for you on Monday and Tuesday. Followed by some functional bodybuilding to help us maintain healthy and strong movement patterns. Wednesday we have some mini AMRAPs that are sure to be interesting. We have a beach body AB circuit set up for us on Friday and finally, the weekend includes a partner wod and some overhead squat technique. Hope to see everyone getting stronger and enjoying themselves this week.
MON – Jul 30
Strength / Endurance
100 Bench press (95/65)
* Every broken set perform 20 cal AB.
WOD
4 RDS for time:
400m Sprint
50 Wall balls
TUE – Jul 31
Strength / Endurance
100 Back squats (135/95)
* Must be parallel or penalized and for every broken set perform 20 cal Row.
Functional Bodybuilding
3 rounds
10 per leg single arm front rack RNT split squats
10 payoff twist and press
10 per arm single arm press while in hallow hold position
WED – Aug 1
Strength / Conditioning
2 rounds
5-min AMRAP:
– 5 Deadlifts (185/135)
– 10 Box jumps (24/20)
– 200m AB
Rest 5 minutes.
5-min AMRAP:
– 5 strict pull-ups
– 10 T2B
– 200m Row
THU – Aug 2
Conditioning
2 minutes on/ 1 min off
3 rounds:
– AB
– Row
– Sled push
WOD
TABATA
Walking lunge
Plank (palm, elbow side/side)
TRX row
FRI – Aug 3
Beach Body Ab Routine
25 sit-ups
30 sec flutter kicks
25 sit-ups
30 sec leg raises
25 sit-ups
30 sec Hello Dolly’s
25 sit-ups
30 sec thigh rubs
25 sit-ups
30 sec Russian twists
25 sit-ups
30 sec shin rubs
WOD
EMOM 20-minutes
Odd: 10 push ups
Even: 15 jump squats
SAT – Aug 4
Partner WOD
One partner works at a time!
1000m row (switch every 250m)
100 Hand release push-ups
100 T2B
100 Deadlifts
100 Box jumps
100 Shoulder to overhead
1000m Row
SUN – Aug 5
Strength
Overhead squats: 10-10-10-10
Heavy kettlebell swings: 20-20-20-20
* Rest 2 minutes in b/t and work on mobility.
WOD
FRAN Benchmark Workout
21, 15, 9
Thrusters (95/65)
Pull-ups