WEEK 4: Jan 23-29
This week features some familiar movements as well as some new ones. Were working on some conditioning pieces at the beginning of each workout, and refining some of our lifting technique with the clean and jerk. This week were also adding a new movement in the snatch, and on Sunday were testing out a 20 rep max in the back squat! Hope to see everyone this week!
MONDAY – Jan 23
Conditioning
In teams of two complete:
150 Calorie Row
*Switch every 25 calories
*Opposite partner holds a plank
WOD
In teams of two complete:
150 Back Squats (75/45lbs)
*Switch every 25 reps
*Opposite partner holds a wall sit
Finisher
2 Rounds
30 Hollow Rocks
30 Sit Ups
TUESDAY – Jan 24
Strength
Strict Press 5-5-5-5
Barbell Row 5-5-5-5
Technique
Clean and Jerk
Handstand Push Up
WOD
For Time
10-8-6-4-2
Clean and Jerk (135/95lbs)
Handstand Push Up
WEDNESDAY – Jan 25
Strength
Deadlift 5-5-5-5
Technique
Overhead Squat/Snatch Technique
*Use white pvc pipes
WOD 1
3 Rounds
30 Kettle Bell Swings
15 Overhead Squats (95/65lbs)
Finisher
3 Rounds
1 mins Weighted Plank
THURSDAY – Jan 26
Conditioning
3 Rounds
Max Effort 500M Row
Technique
Ring Dips
*Scale to bench dips if needed
WOD
9 Mins AMRAP
2-4-6-8-10-12..
Ring Dips
Push Press (115/75lbs)
Finisher
3 Rounds
12 Strict Toes to Bar
FRIDAY – Jan 27
Technique
Double Unders
Conditioning
3 Rounds
25 Box Jumps
50 Double Unders
*rest 2 mins between each set
WOD
9 Mins AMRAP
2-4-6-8-10-12…
Thrusters (95/65lbs)
Burpees
Finisher
Spend 10 mins stretching/foam rolling
SATURDAY – Jan 28
Strength
Bench Press 5-5-5-5
WOD
For time
21-15-9-6-3
Calorie Row
Burpees
SUNDAY – Jan 29
Strength
2 sets to find a 20RM Back Squat
Technique
Power Clean
WOD
21-15-9
Power Clean
Pull Ups
Finisher
3 Rounds
10 Dumbbell Rows (per arm)