WEEK 42: Oct 10 – 16

Let’s burn it up at the gym after Thanksgiving weekend! We have two benchmark WOD’s “Lynne” and “Karen” this week, as well as polishing up our clean technique. Strength sessions this week will include a couplet of movements focusing on our percentages for 5 reps.

TUESDAY – Oct 11

Strength

Back Squat 5-5-5-5
Weighted Step Ups 10-10-10-10
(Do the push ups immediately after each set of Push Presses)

WOD

AMRAP 10 Mins
3-6-9-12-15-18…
Pull Ups
Deadlift (155/105lbs)

WEDNESDAY – Oct 12

Strength

Cleans 5-5-5-5
(Work on technique for 15 mins if new to the movement)

WOD

3 Rounds for time:
10 Thrusters (95/65lbs)
10 Burpees over the bar
10 Cleans
10 Burpess over the bar

Finisher

10 laps Farmers Walk (1 lap is gym length and back)

THURSDAY – Oct 13

Conditioning

In groups of two complete:
6000M Row
(opposite partner holds a plank)

WOD: “Lynne”

5 rounds for max reps. There is NO time component to this WOD.
Body Weight Bench Press
Pull Ups

Lynne Benchmark Workout

FRIDAY – Oct 14

Strength

Turkish Get Ups 3-3-3-3 (Per side)

WOD

3 Rounds for time:
10 Front Squats (95/65lbs)
20 Cal Assault Bike
10 Back Squats (95/65lbs)

SATURDAY – Oct 15

Strength

Deadlift 5-5-5-5
Weighted Glute Bridge 5-5-5-5 (per leg)
(Do the glute bridges immediately after each set of Deadlifts)

WOD

1) “Karen”
150 Wall Ball for time

Karen Benchmark Workout

2) 2000M Row for time

SUNDAY – Oct 16

Conditioning

2x850M Run
(rest 3 mins in between)

WOD

Tabata 8 Rounds of each (20 sec on 10 sec off)
Tabata Hollow Rocks
rest 1 mins
Tabata Burpees
rest 1 mins
Tabata Jumping Lunges
rest 1 mins
Tabata Mountain Climbers