WEEK 39: Sep 19 – 25

Welcome to week 39. Hopefully you enjoyed some of the WODs from last week. This week we have a a few more Benchmark workouts: “HELTON” and “DIANE”. We also have a fun Partner workout on Saturday.

MONDAY – Sep 19

Strength

Front Squat 5-5-5-5
(If it’s not challenging, do not count towards working set)

WOD: for Time

Alternating EMOM for 20 Minutes
– 8 Push Press (95/65 lbs) ODD Minutes
– 8 Thrusters (95/65 lbs) EVEN Minutes

TUESDAY – Sept 20

Technique

Hang Cleans

WOD: 3 Rounds for Time

– 800 M Run
– 30 Dumbbell Cleans (50/25lbs Dumbbells)
– 30 Burpees

HELTON Benchmark Workout

WEDNESDAY – Sept 21

Technique

Handstand Push-ups

Strength

Deadlift 5-5-5-5

WOD: 4 Rounds for Time

21-15-9
– Deadlift (225/155 lbs)
– Handstand Push-up

DIANE Benchmark Workout

THURSDAY – Sept 22

Technique /Strength

Overhead Squat 5-5-5-5
(If new to overhead squat spend 15 minutes working on technique)

WOD: TABATA

For each exercise do 8 rounds of 20 sec on, 10 sec off.
Rest 1 minute between exercises.
– TABATA Row 8 Rounds
– TABATA Pull-ups
– TABATA Push Up
– TABATA Air Squat
– TABATA Sit-ups

FRIDAY – Sept 23

Strength

– Strict Press 5-5-5-5
– Push Press 5-5-5-5

WOD for Time

– 100 Alternating Lunges (50 per Leg)
– 50 Thrusters (95/65 lbs)
– 100 Double-unders (300 Single-unders)
– 50 Wall Balls

SATURDAY – Sept 24

WOD: Complete with Partner

– 100 Toes to bar (Partner holds the top of Deadlift 225/155 lbs)
– 100 Burpees (Partner holds the bar Overhead 135/95 lbs)
– 100 Pull-ups (Partner holds the bottom of a Push-up)

SUNDAY – Sept 25

Strength

Bench Press 5-5-5-5

WOD

21-15-9
-Goblet Squat (50/30 lbs)
– Box Jumps (24/20”)
– Wall Balls
– Calorie Row