WEEK 50: Dec 5-11
Amazing work from everyone last week on hitting new one rep maxes, and pushed themselves to the limit. This week were switching gears from our strength focus, to more of a endurance capacity training. Were also introducing two new movements this week in the dumbbell snatch, and the dumbbell swing. We also have on partner WOD on Saturday, and we’ll also be fine tuning our technique for our cleans on Tuesday. Let’s end the year strong and make an even bigger push in 2017!
MONDAY – Dec 5
Conditioning
3 Rounds Max Effort
300M Row
*rest 1 mins between each attempt
3 Rounds Max Effort
30 Calorie Assault Bike
*rest 1 mins in between each set
WOD
5 Rounds
12 Overhead Plate Lunges (45/25lbs plate) (6 per leg)
1 Mins Wall Sit with plate on lap (use the same plate from the lunges)
20 Box Jumps
TUESDAY – Dec 6
Technique
Power Cleans
Conditioning
5 Rounds
Max Reps Power Clean and Press (95/65lbs)
*rest 2 mins between rounds
WOD
EMOMx14
Odd Mins: 10 Front Squats (135/95lbs) (No racks, must start from the floor with a clean)
Even Mins: 10 Burpees over the bar
WEDNESDAY – Dec 7
Strength
Floor Press 10-10-10-10
Technique
One Arm DB Snatch
Toes to Bar
WOD
3 Rounds
30 Toes to Bar
20 DB Snatch (45/25lbs) (10 per arm)
10 Push Ups
Finisher
2 Rounds
50 Hollow Rocks
15 Strict Pull Ups
THURSDAY – Dec 8
Strength
Seated Dumbbell Shoulder Press 10-10-10-10
Barbell Row 10-10-10-10
WOD
For time
50 Wall Balls (20/14lbs)
150 Sit Ups
50 Wall Balls (20/14lbs)
Cindy Benchmark Workout
FRIDAY – Dec 9
Technique
Double Unders
Conditioning
For time
100 Double Unders
WOD
For time
EMOMx10
10 Deadlift (185/135lbs)
15 TRX Row
SATURDAY – Dec 10
Strength/Technique
Turkish Get Ups 3-3-3-3 (Per arm)
Partner WOD
For time
80 Thrusters (95/65lbs) (40 reps each)
*opposite partner holds a plank
60 Deadlift (95/65lbs) (30 reps each)
*opposite partner holds a plank
40 Thrusters (95/65lbs) (20 reps each)
*opposite partner holds a plank
20 Deadlift (95/65lbs) (10 reps each)
*opposite partner holds a plank
SUNDAY – Dec 11
Conditioning
3 Rounds
300M Row
20 Burpees
*keep under 3.5 mins per set
WOD
5 Rounds
10 Floor Press
10 Dumbbell Swing
10 Dumbbell Row
Finisher
3×1 Mins Seasaw