WEEK 40 Oct 9- Oct 15

We hope everyone had a good thanksgiving and ready to hit the gym strong this week. This week we have a partner workout on Wednesday with the opposite partner holding a static stress position. On Thursday we test our anaerobic threshold when we do a combination of 3 quick, but intense conditioning pieces. On Saturday we have an SXS classic when we have a fill in the box workout, we didn’t post the movements but it will be a fun and tough workout. On Sunday we combine body weight movements with barbell cycling work when we do the benchmark WOD’s “Cindy” and “DT”

TUESDAY – Oct 10

Strength

Back Squat 3-3-3
then
Weighted Back Lunge 8-8-8 (per leg)
Barbell Glute Bridge 8-8-8

WOD

12 Mins AMRAP
15 KB Swings
15 Toes to Bar
15 Box Jumps

WEDNESDAY – Oct 11

Strength

Power Clean 3-3-3
directly into
Push Press 3-3-3
*rest 2 mins

Partner WOD

100 Dumbbell Snatch (45/30lbs)
100 Single Arm Dumbbell Push Press (45/30lbs)
100 Calorie Row
100 Push Ups
*opposite partner holds a plate overhead (45/25lbs)

THURSDAY – Oct 12

Conditioning

Conditioning:
3 Rounds
30 Unbroken Wall Balls
*rest 2 mins
3 Rounds
30 second max effort assault bike
*rest 2 mins
3 Rounds
20 Box Jump Burpee
*rest 2 mins

Finisher

3 Rounds
30 Second Front Plank
30 Second High Plank
15 Second Side Plank (per side)
*no rest between transitions
*rest 2 mins between each full set

FRIDAY – Oct 13

Strength

Deadlift 3-3-3
then
3 Rounds
30 second star plank (per side)
15 clam shells (per side)

WOD

3x500M max effort Row
*rest 3 mins between each set

SATURDAY – Oct 14

WOD

Fill in the box

SUNDAY – Oct 15

Strength

Front Squat 3-3-3

WOD

4 Rounds for time
2 Rounds of “Cindy”
1 Round of “DT”

(1 Round of Cindy=
5 Pull Ups
10 Push Ups
15 Air Squats)

(1 Round of DT
12 Deadlift
9 hang power clean
6 shoulder Press)