WEEK 33 Aug 21- Aug 27

This week we have more of a strength focus, as well as working on our technique. We have more olympic lifts in our workouts this week, with a focus on balance on our snatches on Wednesday. We also have a 3 rep max clean from the hang position. On Thursday we have a 1.2 km med ball run, and a short but effective metcon that includes handstand push ups, calories on the bike and alternating jump lunges. We finish the week of with a benchmark classic in “Linda” featuring 3 movements (deadlift, bench press, clean), to test our strength and muscular endurance.

MONDAY – Aug 21

Strength

Floor Press 5-5-5+
*on the last set go for max reps
Strict Pull Up 8-8-8

WOD

8 Rounds
8 Deadlifts (185/135lbs)
8 Push Ups

TUESDAY – Aug 22

Strength

Push Press 5-5-5+
*on the last set go for max reps
Wall Walk 5-5-5

WOD

21-15-9
Front Squat (135/95lbs)
Toes to Bar

WEDNESDAY – Aug 23

Strength

Overhead Squat or Snatch Balance 5-5-5
Weighted Step Up 8-8-8 (per leg)

WOD

3 Rounds
15 Cal Row
12 Power Snatch (95/65lbs)
9 Burpees

THURSDAY – Aug 24

Conditioning

1200M Med Ball Run

WOD

AMRAP 12 Mins
10 Handstand Push Up
20 Cal Bike
30 Jump Lunges

FRIDAY – Aug 25

Strength

DB Bench Press 8-8-8
Bench Dips/Ring Dips 8-8-8

WOD

3 Rounds
10 DB Overhead Press (50/35lbs) (per arm)
10 DB Snatch (50/35lbs) (per arm)
100 Single Unders

SATURDAY – Aug 26

Strength

Hang Squat Clean 3-3-3+
*on the last set go for max reps

WOD

Death by:
Thrusters (95/65lbs)
Box Jump Over
Burpees
1st mins: 1 rep on each movement
2nd mins: 2 reps on each movement
3rd mins: 3 reps on each movement
4th mins: 4 reps on each movement
keep adding a rep on each movement until
you can’t complete the task within that minute

SUNDAY – Aug 27

WOD

“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5 x body weight
Bench Press @ body weight
Clean @ 3/4 body weight
*do 10 reps on each movement, then 9, then 8 etc…