WEEK 38 Sept 25- Oct 1
This week we are revving up our anaerobic threshold by doing shorter but more intense workouts. We will also be finishing up with lots of core work to maintain midline strength, and for injury prevention. We begin the week with some max effort assault bike sprints paired with some long jump burpees, and on Wednesday we will begin the day with working on handstand push up progressions, so if your in need of help with that movement then you definitely don’t want to miss that workout. We are also re visiting the turkish get up on Friday, so for those that can’t make it during the morning workouts, make sure you ask one of the coaches to help you with that movement during the week. Turkish get ups are great for core/shoulder strength, balance, and coordination. On Saturday we have a different take on a tabata workout where we will be holding stress positions during the rest period.
MONDAY – Sept 25
Conditioning
3 Rounds
25 Seconds Max Effort Assault Bike
directly into
10 Long Jump Burpees (no pushup)
*rest exactly 2 mins between sets
*keep intensity high
WOD
8 Mins AMRAP
12 Dumbbell Thrusters (45/25lbs)
250M Row
6 Dumbbell Snatches (per arm)
25 Double Unders (50 single unders)
*pick a weight where you can maintain unbroken sets for the whole workout
Finisher
3 Rounds
10 Dying Bugs
10 Strict toes to bar/knees to elbows
10 Palloff Press (per side)
TUESDAY – Sept 26
Strength
Front Squat 8-8-8
TRX Hamstring Curl 8-8-8
WOD
3 Rounds
400M Run
15 Box Jumps
15 Jumping Lunges (per leg)
Finisher
3 Rounds
1 Mins High Plank
*rest 1 mins between sets
WEDNESDAY – Sept 27
Technique
Handstand Push Up
Strength
Push Press 5-5-5
*no resting on the rack position
directly into
Handstand Push Up x Max Reps
1 lap Zombie Farmers Walk
WOD
10 Rounds
10 Deadlifts (185/115lbs)
10 Push Ups
Finisher
3 Rounds
20 Seconds Star Plank (per side)
10 Clam Shells (per side)
THURSDAY – Sept 28
Conditioning
For time
1000M Row
For time
50 Calorie Assault Bike
WOD
For time
50 Back Squats (135/95lbs)
*every broken set do a 400M Run
50 Bench Press (135/95lbs)
*every broken set do a 400M Run
Finisher
3 Rounds
15 Russian Twists (per side)
15 Weighted Sit Ups
FRIDAY – Sept 29
Strength
3 Rounds
5 Turkish Get Ups (per side)
1 Mins Weighted Wall Sit
WOD
2 Rounds
1 Lap Farmers Walk
20 Pull Ups
1 Lap Farmers Walk
20 Toes to Bar
*1 lap is gym length and back
SATURDAY – Sept 30
Strength
Strict Press 5-5-5
*do 1 lap bear crawl after each set
*1 lap is gym length and back
WOD
Tabata 4 Rounds on each exercise (1 mins rest in between movement transitions)
Pull Up
*on the 10 second rest hold a dead hang on the pull up bar
Squat
*on the 10 second rest hold at the bottom of the squat
Push Up
*on the 10 second rest hold the high plank
Sit Up
*on the 10 second rest hold the hollow body position
SUNDAY – Oct 1
Conditioning
For distance
15 Mins Run/Jog
WOD
3 Rounds
15 Sumo Deadlift High Pull (95/65lbs)
10 Burpees over the bar
15 Hang Power Cleans (95/65lbs)
*every broken set on either the sumo deadlift or the power cleans, add 1 rep of burps over the bar (e.g., 5 times dropping the bar, add 5 burpees over the bar)