Week 33: Aug 13-19

Hello everyone. This week we will test our strength with a heavy 2 rep max on Monday and a heavy floor press on Tuesday. Wednesday and Friday’s strength will include some functional movement to help keep our body balanced and strong. Thursday’s WOD is an interesting variation of Cindy that includes some assault bike. Finally, our weekend WODs include some running on Saturday and a partner variation of “Fight Gone Bad”. Hope to see everyone this week.

MON – Aug 13

Strength

20 minutes to find heavy 2 rep max back squat
* Mobilize and rest 1-2 minutes in between heavy sets.

WOD

5 rounds
min 1: 10/12 cal AB
min 2: 10 T2B
min 3: 10 SA kettlebell swing (R)
min 4: 10 SA kettlebell swing (L)
min 5: 10/12 call row

TUE – Aug 14

Strength

Floor press: 5-5-5-5
John Deers: 10-10-10-10
Reverse fly: 10-10-10-10

WOD

50,40,30,20,10
Wall balls
Sit ups

WED – Aug 15

Strength

Good mornings: 10-10-10-10
Single leg deadlifts: 10-10-10-10

WOD

Row 3000m

Finisher

Accumulate 3-minute weighted plank.

THU – Aug 16

Strength

pull ups: 2-2-2-2-2-2-2-2
* Weighted pull ups or use thin band. Rest 30-90 sec between sets.

WOD

20 Cal Assault Bike + 1 Round of Cindy*
20 Cal Assault Bike + 2 Rounds of Cindy*
20 Cal Assault Bike + 3 Rounds of Cindy*
20 Cal Assault Bike + 4 Rounds of Cindy*
* Cindy = 5 pull ups, 10 push ups, and 15 squats.

FRI – Aug 17

Strength

Barbell hip thrusters: 10-10-10-10
Bulgarian split squats: 10-10-10-10

WOD

EMOM 10 minutes
Odd minute: 6 Burpee Box Jumps
Even Minute: 8 Dumbbell Push Press

SAT – Aug 18

WOD

6 rounds for time:
24 air squats
24 push ups
24 walking lunges
400m run

SUN – Aug 19

Partner WOD

Fight Gone Bad Benchmark Workout

Three rounds of:
Wall-ball, 20-pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

* 2 minutes per station
* Split with a partner as you want.
* 1-minute rest between rounds.