WEEK 47 Nov 27- Dec 3

This week we are working on our 3 rep max for our strength movements, followed by accessory work. On Tuesday we are testing our weighted pull ups followed by a long partner workout with deadlifts, burpees, push press and toes to bar. On Thursday we are establishing a 1 rep max power clean, and doing the “Bergeron Beep Test” that will test our endurance. We end the week with a conditioning piece when we do sled pushes, burpees and ball smashes. See you at the gym this week!!

Monday – Nov 27

Strength

Strict Press 3-3-3
then
Dumbbell Row 8-8-8 (per arm)

WOD

21-15-9
Power Cleans (135/95lbs)
Handstand Push Up

TUESDAY – Nov 28

Strength

Weighted Pull Ups 3-3-3
Floor Press 8-8-8

Partner WOD

50 Deadlifts (185/125lbs)
50 Burpees over the bar
50 Push Press (95/65lbs)
50 Toes to Bar
*50 reps per person per exercise

WEDNESDAY – Nov 29

Strength

Back Squat 3-3-3
Weighted Step Up 8-8-8 (per leg)

WOD

3 Rounds
12 Front Rack Lunges (135/95lbs)
24 Box Jumps
12 Med Ball Sit Ups

THURSDAY – Nov 30

Strength

10 mins to build to a heavy power clean

WOD

Bergeron Beep Test
EMOM for as long as possible
7 Thrusters (75/55lbs)
7 Pull Ups
7 Burpees
*workout is done once you can’t complete the work within a mins

FRIDAY – Dec 1

WOD

36 Mins EMOM
Mins 1: Step Ups
Mins 2: 10 Sumo Deadlift High Pull (95/65lbs)
Mins 3: 20 Calorie Assault Bike
Mins 4: 30 Double Unders
Mins 5: 10 Calorie Row
Mins 6: Rest
*repeat 6 times

SATURDAY – Dec 2

Strength

Front Squat 3-3-3

WOD

8 Rounds
10 Push Ups
10 Lunges w/ plate overhead (45/25lbs)

SUNDAY – Dec 3

Conditioning

3 Rounds
1 Lap Sled Push
20 Burpees
20 Ball Smash
*rest 2 mins between rounds
*1 lap is gym length and back

WOD

8 Mins AMRAP
25 Kettlebell Swings
10 Toes to Bar
25 Push Press (empty barbell)