WEEK 34 Aug 28- Sept 3

This week we have a few conditioning pieces in the form of a long partner row, a 3 round max effort sprint on the assault bike, and a 1 mile run on the WOD for Saturday. We introduced the barbell snatch technique last week, and everyone has been doing amazing, so this week were picking up where we left of when we do a snatch workout on Sunday. Everyone has been pushing their fitness but don’t forget to get some mobility work in before or after class to keep your bodies happy and healthy. See you all at the gym this week.

MONDAY – Aug 28

Conditioning

Row 5000M as a two person team
*partner not rowing must hold a stress position (front plank, side plank, push up plank, wall sit)

WOD

21-15-9
Deadlift (225/135lbs)
Toes to Bar

TUESDAY – Aug 29

Strength

Bench Press 3-3-3+
*on the last set go for max reps

WOD

3 Rounds
400M Run
21 KB Swings
12 Pull Ups

WEDNESDAY – Aug 30

Conditioning

3 Rounds
20 Calories Assault Bike
*rest 3 mins between sets

WOD

For time
100 Thrusters (95/65lbs)

Finisher

3 Rounds
1 Mins Front Plank
*rest 1 mins in between sets

THURSDAY – Aug 31

Strength

Power Clean 3-3-3
Dumbbell Row 8-8-8 (per arm)

WOD

4 Rounds
250M Row
20 Burpees

FRIDAY – Sept 1

WOD

Tabata 8 rounds on each
Squats
Pull Ups
Push Ups
Sit Ups

Finisher

3 Laps Banded Partner Sprint
*1 lap is gym length and back

SATURDAY – Sept 2

Technique

Overhead Squat
Double Unders

WOD

For time
1 Mile Run
50 Overhead Squats (95/65lbs)
100 Sit Ups
150 Double Unders (250 Singles)
50 Sumo Deadlift High Pull (95/65lbs)
100 Box Jump Overs

SUNDAY – Sept 3

Strength

Strict Press 3-3-3+
*on the last set go for max reps
Weighted Pull Up/Strict Pull Up 8-8-8

WOD

For time
75 Power Snatches (75/55lbs)