WEEK 41 Oct 16- Oct 22
This week were adding a lot more volume to our workouts so be prepared to come in and have a good sweat. We start the week with a movement that requires strength, balance, and mobility with some overhead squats and we are pairing it with a movement that works on our uni lateral strength in the Bulgarian split squat. On Wednesday we have yet another tough partner workout with the opposite partner holding a stress position in the front rack hold. On Thursday we get to work with the new sleds for our conditioning piece, and we finish the week with a tough muscular endurance workout on Saturday, and some toes to bar and power snatches on Sunday.
Monday – Oct 16
Strength
Overhead Squats 5-5-5
then
Bulgarian Split Squat 8-8-8 (per leg)
WOD
21-15-9
Toes to Bar
KB Swings
Burpees
TUESDAY – Oct 17
Strength
Deadlift 5-5-5
then
TRX Hamstring Curl 8-8-8
WOD
2 Rounds
2 Mins For Max Reps
Bench Press (135/95lbs)
rest 2 mins
2 Mins For Max Cals
Assault Bike
rest 2 mins
2 Mins For Max Reps
Sumo Deadlift High Pull (95/65lbs)
rest 2 mins
WEDNESDAY – Oct 18
Strength
4 sets increasing weight
1 Power Clean
2 Squat Cleans
3 Front Squats
*rest 2 mins
Partner WOD
80 Dumbbell Thrusters (45/30lbs)
80 Dumbbell Lunges (45/30lbs)
80 Jumping Chest to Bar Pull Ups
80 Renegade Rows (45/30lbs)
*opposite partner holds a front rack position (185/115lbs)
THURSDAY – Oct 19
Conditioning
4 Laps
Sled Push
*1 lap is gym length and back
WOD
3 Rounds
15 Calorie Row
12 Dumbbell Snatches (60/45lbs)
9 Burpees
FRIDAY – Oct 20
Strength
Back Squat 5-5-5
then
Weighted Step Up 8-8-8
Glute Bridge 8-8-8
WOD
3 Rounds
2 Laps Overhead Farmers Walk
30 Sit Ups
1 Lap Sled Drag
SATURDAY – Oct 21
WOD
21-15-9
Thrusters (95/65lbs)
Handstand Push Up
Wall Balls
rest 2 mins
4 mins for max reps
Squat Clean (135/95lbs)
SUNDAY – Oct 22
Strength
3 Rounds
Max Reps Pull Ups
*rest 2 mins between rounds
then
Dumbbell Row 10-10-10 (per arm)
High Plank Hold 1 mins x 3 rounds
WOD
2 Rounds
25 Toes to Bar
25 Hang Power Snatch (95/65lbs)