WEEK 35 Sept 4- Sept 10
This week we have workouts that will test our different energy systems. We have sprint workouts, longer conditioning pieces, and a variety of strength workouts that will push our muscular endurance. On Saturday we will have a long partner workout, and on Sunday we have a longer partner row, as well as fine tuning our snatch and overhead squat technique.
MONDAY – Sept 4
Conditioning
2 Rounds
50 Ball Slams
*every broken set do 10 burpees
*rest exactly 1.5 mins and repeat
Technique
Double Unders
WOD
4 Rounds
10 Tempo Push Ups (2 seconds down, 1 second pause, 2 seconds up)
5 Tempo Pull Ups (same tempo as the push ups)
30 Double Unders (60 single skips)
TUESDAY – Sept 5
Strength
Deadlift 8-8-8
Weighted Step Up 8-8-8 (per leg)
WOD
15 Mins EMOM
10 Calorie Row
10 Box Jumps
WEDNESDAY – Sept 6
Strength
2 Laps
Weighted Walking Lunge
*1 lap is gym length and back
*rest 3 mins and repeat
WOD
4 Mins AMRAP
10 Thrusters (95/65lbs)
10 Toes to Bar
rest 1.5 mins
4 Mins AMRAP
10 Sumo Deadlift High Pull (95/65lbs)
20 Sit Ups
rest 1.5 mins
For time
50 Burpees
THURSDAY – Sept 7
Strength
3 Rounds
Max Reps Bench Press (135/95lbs)
Max Reps Push Ups
*rest 3 mins between sets
WOD
For time
100 Air Squats
50 Dumbbell Snatch (50/35lbs) (25 per arm)
100 Air Squats
FRIDAY – Sept 8
Conditioning
3 Rounds
30 Seconds Max Effort Assault Bike
*rest 3 mins between sets
Technique
Power Clean
WOD
10 Mins EMOM
5 Hang Power Cleans
5 Push Press
5 Burpees over the bar
SATURDAY – Sept 9
Partner WOD
100 Wall Balls
80 Burpee Box Jumps
60 Deadlifts (225/135lbs)
40 Strict Pull Ups
20 Man Makers (45/25lbs)
SUNDAY – Sept 10
Conditioning
In teams of two
5000M Row for time
*opposite partner holds a plank
WOD
5 Rounds
10 Power Snatch (95/65lbs)
10 Overhead Squat (95/65lbs)