WEEK 5: Jan 30 – Feb 5

This week we have a sweaty partner workout on Tuesday featuring some rowing and thrusters, and another partner chipper on Saturday. On Wednesday were doing a benchmark WOD “The Chief”, working on our cleans and some body weight movements, and on Sunday we work on our bench pressing, to further develop our pushing strength.

MONDAY – Jan 30

Strength

Strict Pull Ups 8-8-8-8
Barbell Rows 8-8-8-8

WOD

3-6-9-12-9-6-3
Deadlift (185/135lbs)
Burpees

Finisher

30 Sit Ups
30 TRX Tucks

TUESDAY – Jan 31

Strength

Seated DB Press 5-5-5-5

WOD

20 Mins Alternating
With a partner
1 Mins Thrusters (95/65lbs)
1 Mins Max Effort Row

Finisher

3 Rounds
1 Mins Weighted Plank

WEDNESDAY – Feb 1

Strength

10 Mins to build to a heavy Power Clean

WOD

5 Rounds
AMRAP 3 Mins
3 Power Cleans (135/95lbs)
6 Push Ups
9 Air Squats
*rest 1 mins

THURSDAY – Feb 2

Conditioning

3 Rounds
Row 300M
20 Burpees
*rest 2 mins

WOD

For time
100 Sit Ups
100 Wall Balls
100 Sit Ups

Finisher

30 Hollow Rocks
30 Leg Raises

FRIDAY – Feb 3

Conditioning

For time
100 Double Unders

WOD

3 Rounds
20 Floor Press (35/20lbs)
20 Pull Ups

Finisher

Spend 10 mins stretching/foam rolling

SATURDAY – Feb 4

Strength

Front Squat 10-10-10

WOD

In teams of two complete
4000M Row
100 Box Jumps
10 Mins Plank
*divide work evenly

SUNDAY – Feb 5

Strength

Floor Press 3-3-3-3

WOD

For time
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95lbs)
KB Swings