Week 38: Sep 17-23

Hello Everyone. We have another fun-filled week of workouts in store for you. We start Monday off with a fun EMOM style WOD following barbell hip thrusters. Tuesday we will work on our 1RM push press followed by some functional bodybuilding to keep our bodies healthy and strong. We have a partner conditioning set up for you on Wednesday. Friday we will work on some ring skills to help improve our strength for ring dips in the “Elizabeth” WOD. This weekend we have a classic SXS WOD of “fill in the box”. Sunday we will work on some kipping pull-up technique then a fun variation of “Cindy”. Hope to see everyone rested and ready to workout hard!

MON – Sep 17

Strength

Barbell Hip thrusters: 5-5-5-5
* Perform 10 per side front foot elevated split squats.

WOD

E3MOM x 5
1-lap sled push
10 cal AB
10 burpees

TUE – Sep 18

Strength

Push press: 5-5-3-3-1-1
* Perform 5 eccentric pull ups after each set.

WOD

Functional bodybuilding
3 rounds for quality
10 sumo stance good mornings
10 per side split stance Pallof press
skater band walks forwards and backwards

WED – Sep 19

Partner Conditioning

25,20,15,10,5
cal AB
* Partner performs dead hang for duration and switch.

WOD

3 rounds for time
20 Back squats (135.95)
400m row
20 weighted plate sit ups (35/15)
400m run

THU – Sep 20

Strength

Barbell back lunges: 5-5-5-5
* Perform 10 per leg single leg dead lifts in between each working set.

WOD

3 RFT -1min on/30 sec off
AB
Wall balls
T2B
Skip

FRI – Sep 21

Strength / Technique

Ring Dips

WOD

ELIZABETH Benchmark Workout

21,15,9
Clean (135/95)
Ring dips

Finisher

2 rounds
400m run
1-lap burpee long jump

SAT – Sep 22

WOD

Fill in the Box

SUN – Sep 23

Strength / Technique

Kipping pull-up

Partner WOD

CINDY Benchmark Workout

Partner style “Cindy” for 20 min

Partner A: 500m row
Partner B: AMRAP Cindy

* Pick up where partner left off in Cindy.