WEEK 49: Nov 28-Dec 4

One rep max week has arrived!! This week we will test our one rep maxes for the back squat, deadlift, strict overhead press, and the bench press. Make sure to record all these numbers down, as these are the numbers we will be using when calculating our percentages in future strength workouts. We will also continue working on our handstand push up, and clean techniques to further in grain these movements in our arsenal. We have one benchmark WOD this week “Cindy” on Saturday so be prepared to sweat!

MONDAY – Nov 28

Strength

15 mins to find a 1 rep max Back Squat

WOD 1

10 Mins Calorie Row (15/10 Calories minimum per mins)

WOD 2

For time
27-21-15-9
Sit Ups
Toes to Bar/Knees to elbows
(10 mins time cap)

TUESDAY – Nov 29

Strength

15 mins to find a 1 rep max Strict Press

Technique

Handstand Push Up
Power Clean

WOD

For time
3-6-9-12-9-6-3
Hand Stand Push Up
Power Clean (135/95lbs)

WEDNESDAY – Nov 30

Strength

15 min to find a 1 rep max Deadlift

WOD

For time
80 Wall Balls
60 Burpees
40 Wall Balls
20 Burpees
(Time cap 20 mins)

Finisher

50 Hollow Rocks
50 Sit Ups

THURSDAY – Dec 1

Strength

Bench Press 3-3-3-3

WOD

20 Mins AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Cindy Benchmark Workout

FRIDAY – Dec 2

Conditioning

2000M Max Effort Row

Technique

Double Unders

WOD

For time
100 Box Jumps
100 Calorie Bike
100 Double Unders

SATURDAY – Dec 3

Strength/Technique

Overhead Squat 5-5-5-5

WOD

EMOM 12
5 Deadlifts (185/135lbs)
10 Burpees

Finisher

5 Rounds
1 mins front plank
30 sec side plank (R Side)
30 sec plank (L Side)

SUNDAY – Dec 4

Strength

15 mins to find a 1 rep max Bench Press

Technique

Cleans
Double Unders

WOD

5 Rounds for time
20 Double Unders
15 DB Cleans (45/25lbs)
10 Burpees
5 Man Makers