WEEK 40: Sep 26 – Oct 2

The weather is cooling off in week 40 but the WODs are heating up. This week we have one Benchmark workout: “ANNIE”. No Partner Workouts this week but we will be working on some technique.

MONDAY – Sep 26

Strength

15 minutes to find a 10 rep max for Back Squat.

WOD

Alternating EMOM for 20 Minutes
– 5 Mins EMOM: 12 Burpees
– 5 Mins EMOM: 12 Thrusters (95/65 lbs)
– 5 Mins EMOM: 12 Box Jumps
– 5 Mins EMOM: 6 Pull-ups (Scale; use bands)

Finisher

50 Hollow Rocks

TUESDAY – Sept 27

Strength

15 mins to find a 1 rep max strict press.

Technique

Double Unders

WOD

50-40-30-20-10
– Double Unders
– Situps

ANNIE Benchmark Workout

Finisher

500 M Max Effort Row

WEDNESDAY – Sept 28

Strength

Find a 10 rep max Push Press

WOD: For time Complete

– 100 Wall Balls
– 100 KB Swings
– 100 Floor Chest Press (35/20 lbs Dumbbells)
– 100 Box Jumps

THURSDAY – Sept 29

Strength

Weighted Pull-ups 10-10-10-10
(Scale: Strict Pull Ups, or use bands and do strict banded pull ups)

WOD

42-30-18 reps of each
– Deadlift (135/95 lbs)
– Barbell Row

FRIDAY – Sept 30

Technique

Cleans

WOD: 5 Rounds for Time

– 30 Cal Bike
– 20 Toes to bar/Knees to elbows
– 10 Dumbbell Cleans

SATURDAY – Oct 1

Strength

Bench Press 10-10-10-10

WOD: 3 Rounds for Time

– 30 Goblet Squats
– 30 Weighted Lunges
– 30 Air Squats

SUNDAY – Oct 2

Conditioning

1x 850 M Run > immediately followed by a 1000 M Row.

WOD: TABATA

For each exercise do 8 rounds of 20 sec on, 10 sec off.
Rest 1 minute between exercises.
– TABABA Burpees
– TABABA Mountain Climbers
– TABABA Hollow Rocks
– TABABA Push-ups