WEEK 37 Sept 18- Sept 24

This week we are training some uni lateral strength movements with split squats, back lunges, step ups, and single arm floor presses. On Thursday we have a few sprints for our conditioning piece, and we follow that with the benchmark workout “JT” which will test our upper body muscular endurance. We’ve also been seeing some great camaraderie with our partner workouts, so on Saturday we do the hero workout “Murph”. We have some varied workouts this week that will test all facets of our fitness, so we hope to see you all in class.

MONDAY – Sept 18

Strength

Bulgarian Split Squat 8-8-8 (per leg)
Weighted Step Up 8-8-8 (per leg)

WOD

8 Mins AMRAP
10 Jump Squats
10 Box Jumps
1 Lap Broad Jump Burpee
*1 lap is gym length and back

Finisher

2 Rounds
1 Mins High Plank
15 V-Ups

TUESDAY – Sept 19

Strength

Strict Press 8-8-8
*do max reps strict pull ups after each set

WOD

3 Rounds
10 Dumbbell Snatch (per arm) (45/25lbs)
250M Sprint Row
10 Push Press (95/65lbs)
20 Calorie Assault Bike

WEDNESDAY – Sept 20

Strength

Weighted Back Lunge w/ Bands 8-8-8 (per leg)
Weighted Wall Sit 3×1 mins

WOD

2 Rounds
Complete as many reps as possible in 3 mins
Wall Balls
rest 2 mins
Complete as many reps as possible in 3 mins
Squat Cleans (135/95lbs)
rest 2 mins

THURSDAY – Sept 21

Conditioning

3 Rounds
200M Sprint
*sprint to the top of the street, walk down

Technique

Handstand Push Up

WOD

“JT”
21-15-9
Handstand Push Up
Ring Dips
Push Ups

FRIDAY – Sept 22

Strength

Single Arm Floor Press 8-8-8 (per leg)
Barbell Glute Bridges 8-8-8

WOD

3 Rounds
25 Toes to Bar
1 Lap Front Rack Lunges
*1 lap is gym length and back

SATURDAY – Sept 23

Partner WOD

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*divide work evenly
*do the run with your partner

SUNDAY – Sept 24

Strength

Deadlift 8-8-8
Banded Kick Back 15-15-15 (per leg)
Dumbbell High Row 8-8-8 (per leg)

WOD

3 Rounds
10 Sumo Deadlift High Pull (95/65lbs)
10 Weighted Step Ups
1 Mins Weighted Wall Sit