WEEK 41: Oct 3-9
We have a common theme this week for the strength portion with regards to percentages. Let’s make sure to record these numbers down for future reference. This week we have one Hero workout: “JT”, and a partner workout. We have a lot of variety in week 41, so we hope to see you all in class!
MONDAY – Oct 3
Conditioning
2x500M Row (rest 2 mins between sets)
2x250M Row (rest 2 mins between sets)
If waiting for a rower:
Pull Ups 5-5-5-5 (use bands if needed)
WOD: “JT”
21-15-9
– Handstand Push-ups
– Ring Dips
– Push-ups
JT Benchmark Workout
Finisher
50 Hollow Rocks
TUESDAY – Oct 4
Strength
Deadlift
– 2 sets @ 5 reps (70%)
– 2 sets @ 3 reps (80%)
– 2 sets @ 1 rep (90%)
WOD
30-20-10
– Sumo Deadlift High Pull (95/65 lbs)
– Burpee Over Barbell
– KB Swings
WEDNESDAY – Oct 5
Strength
Back Squat
– 2 sets @ 5 reps (70%)
– 2 sets @ 3 reps (80%)
– 2 sets @ 1 rep (90%)
WOD
Part 1
In 5 mins: 50 Wall Ball (20/14)
* In remaining time max reps box jumps (24/20”)
Part 2
In 5 mins: 50 Thrusters (95/65 lbs)
* In remaining time max rep calories on rower
THURSDAY – Oct 6
Strength/Technique
Clean 5-5-5-5
(if new to the movement, spend 15 mins working on technique)
WOD: 4 Rounds for Time
– 20 Dumbbell Box Step Ups (24/20”)(45/30 lbs)
– 20 Dumbbell Cleans
– 20 Dumbbell Romanian Deadlifts (45/30 lbs)
Finisher
Accumulate 5 mins in a plank
FRIDAY – Oct 7
Conditioning
In teams of two:
Accumulate 300 Calories on Assault Bike
WOD
100 Dumbbell Floor Presses (45/30lbs)
*every broken set do 10 Burpees
SATURDAY – Oct 8
WOD: For time as a 2 person Team
– 80 Thrusters (95/65 lbs)
– 80 Pull Ups (use bands if needed)
– 80 Burpee Box Jumps (24/20”)
– 80 Calories Assault Bike
– 80 Deadlifts (135/95 lbs)
SUNDAY – Oct 9
Strength
Front Squats
– 2 sets of 5 reps (70%)
– 2 sets of 3 reps (80%)
– 2 sets of 1 rep (90%)
WOD
50 Pull Ups
* Every broken set do 20 Calories on the rower
(rest 2 mins)
50 Push Ups
* Every broken set do 20 Wall Balls
Finisher
4 Rounds:
– 10 Hollow Rocks
– 10 V-Ups
– 10 Med Ball Sit Ups