Week 35: Aug 27 – Sep 2

Hello Everyone! This week we start Monday off with a bang meaning we are doing Filthy Fifty. Tuesday’s strength portion is Sumo Deadlifts with the focus of going heavier each set. Wednesday and Thursday are both upper and lower body strength and accessory work to keep our bodies healthy for your heavy lifts. Friday we will teach you some technique and drills for the kipping pull-up. Our WODs contain a great variety of types from AMRAPS, EMOMS, RFTs even the CARD GAME. Hope to see everyone working hard this week!

MON – Aug 27

WOD

Filthy Fifty Workout

For time:
50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps (Walking Lunge)
50 Knees to Elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

TUE – Aug 28

Strength

Sumo Deadlift: 10,8,6,4,2
* Increasing weight each set.
* Perform 8 per leg DB step up after each set.

WOD

AMRAP 15 minutes:
1/2 Lab Sled Pulls (TRX)
10 CAL AB
10 Deficit Push-ups

WED – Aug 29

Strength / Upperbody Accessory Work

Seated “Z” Press: 10-10-10-10
Banded Face Pulls: 10-10-10-10
DB bench rows: 10-10-10-10

WOD

4 RFT
15 T2B
30 KB swings
45 Double Unders

THU – Aug 30

Strength / Lowerbody Accessory Work

Back rack lateral lunges: 10-10-10-10
Good mornings: 10-10-10-10
Crab walks: 10-10-10-10

WOD

E5MOM x3
25 air squats
20 jumps squats
1 mile AB

FRI – Aug 31

Strength / Gymnastics

Kipping pull-ups technique and drills.

WOD

For Maximum Reps At Each Station:
Tabata Dumbbell Shoulder Presses
Tabata Weighted Jumping Lunges
Tabata Ring Dips
Tabata Weighted Walking Lunges
Tabata Dumbbell Push Presses

SAT – Sep 1

WOD

“CARD GAME”

SUN – Sep 2

WOD

HELEN Benchmark Workout

4 RFT
400m run
21 KB swings
12 Pull-ups

Finisher

Core accessory work