WEEK 7 Feb 13- Feb 19
This week were switching gears from conditioning, to strength work at the beginning of each workout. On Tuesday’s WOD were working with dumbbells, and were also introducing a few new movements this week in the chest to bar, the L-Sit hold, and the pistol squat. On Wednesday and Saturday we have two WOD’s, and were ending the week with a long 20 mins AMRAP on Sunday.
MONDAY – Feb 13
Technique
Turkish Get Ups
Power Clean
Strength
Turkish Get Ups 3-3-3-3 (per arm)
WOD
2 Rounds
25 Power Cleans (135/95lbs)
25 Box Jumps
Finisher
3 Rounds per side
1 Mins Side Plank
TUESDAY – Feb 14
Strength
Deadlift 8-8-8-8
Toes to Bar 15-15-15-15
*do toes to bar in between each set of deadlifts
*rest 2 mins between rounds
WOD
4 Rounds
15 Dumbell Thrusters (50/35lbs)
10 per arm Dumbbell Snatch
5 Chest to Bar Pull Up
Finisher
3 Rounds
Max Effort L-Sit Hold
WEDNESDAY – Feb 15
Strength
Bench Press 8-8-8-8
Dumbbell Row 8-8-8-8 (per arm)
*do rows in between each set of bench press
*rest 2 mins between rounds
WOD 1
5 Rounds
4 Laps Suicide Sprint
WOD 2
50 Pistol Squats (25 per leg)
Finisher
3 Rounds
1 Mins Plank w/ variation
THURSDAY – Feb 16
Conditioning
3 Rounds
Max Effort 500M Row
*rest 2 mins between rounds
Strength
Warm up to a heavy Deadlift
WOD
10 Mins AMRAP
25 KB Swings
1 Heavy Deadlift
10 Goblet Lunges (per leg)
FRIDAY – Feb 17
Strength
Floor Press 8-8-8-8
TRX Row 15-15-15-15
*do trx rows in between each set of sdhp
WOD
EMOM x 12
10 Push Ups
15 Sit Ups
SATURDAY – Feb 18
Strength
5 Rounds
Max Pull Ups
*rest 2 mins between each set
WOD 1
In teams of 3
300 Calorie Assault Bike
*switch every 15 calories
*opposite partners hold a plank
WOD 2
In teams of 3
150 Burpee Box Jump
*switch every 10 burps
*opposite partners hold a wall sit
SUNDAY – Feb 19
Strength
Strict Press 8-8-8-8
WOD
20 Mins AMRAP
2000M Row
150 Wall Balls
Max Toes to Bar