WEEK 53: Dec 26-31
We hope everyone had a good holiday, and ready to burn it up at the gym. This week we go back to our regular strength program, doing sets of 5 reps on our big lifts. Were also testing are athletic ability on Wednesday with a max height hurdle jump. We have some core finishers as well to maintain good spine health and a strong midline. See you all the gym this week!
MONDAY – Dec 26
Conditioning
3 Rounds
300M Row
25 Wall Balls
(Keep under 3.5 mins per set)
WOD
6 Rounds
20 Weighted Walking Lunges
10 Box Jump Burpees
1 Mins Weighted Wall Sit
TUESDAY – Dec 27
Strength
Push Press 5-5-5-5
Single Arm DB Row 8-8-8-8 per arm
WOD
AMRAP 10
3 Deadlifts (205/155lbs)
3 Toes to Bar
6 Deadlifts (205/155lbs)
6 Toes to Bar
9 Deadlifts (205/165lbs)
9 Toes to Bar
(Increasing by 3 reps each round)
Finisher
4 Rounds
10 Wood Choppers
10 Hollow Rocks
10 Sit Ups
WEDNESDAY – Dec 28
Skill
Max Height Hurdle Jump
Strength
Back Squat 5-5-5-5
WOD
4 Rounds
10 Pull Ups
10 Devil Press (35/20lbs)
5 Man Makers (35/20lbs)
THURSDAY – Dec 29
Conditioning
5 Rounds
20 Calorie Assault Bike
350M Row
WOD
8 Rounds of 20 sec of work 10 sec break
Tabata Thrusters (65/45lbs)
Tabata KB Swings
Tabata Assault Bike
Tabata Burpees
FRIDAY – Dec 30
Strength
Deadlift 5-5-5-5
WOD
4 Rounds
30 Weighted Walking Lunges
20 Box Jumps
10 Wall Balls
SATURDAY – Dec 31
Conditioning
EMOM 5
12 Burpees
WOD
For time
100 Sit Ups
100 Goblet Squats (50/30lbs)
100 Sit Ups