Week 8: Feb 19-25
I hope everyone had a good long weekend and thank you to those who attended this weekends grueling classes. This week we start our Monday WOD with a sumo deadlift and sit-up ladder. Tuesday’s Strength component is going to be an interesting bear complex that will test your strength. Wednesday we focus on max rep pushing movements followed by a few spicy couplet AMRAPs. We finally revisit our overhead squats on Thursday so please mobilize before and during. Friday we work on or split jerk technique and that is followed by a chipper. And finally, for the weekend we have yet another fun partner WOD and we are doing a benchmark workout for Sunday called “Tabata this”. The scorekeeping for this workout is the total amount of reps you do.
MON – Feb 19
Strength
Dumbbell Step-ups: 10-10-10-10 (per leg and work up to heavy)
Single Leg Deadlift: 10-10-10-10 (per leg)
* After each set perform 1 Lap of farmer walks with your heavy step up weight if not heavy enough choose heavier for Farmer Walks.
WOD
12 minute ladder amrap:
2 Plate sit up
2 Sumo Dead lift (135/95)
4 Plate Sit up
4 Sumo Dead lift
6 Sumo Deadlift
6 Sumo deadlift
etc…
TUE – Feb 20
Strength
Every 2 minutes x 16
2 Power Cleans
2 Front Squats
2 Push press
WOD
4 rounds
1 min: 15/12 Cal Bike
1 min: 10 Pull ups
1 min: 20 Front rack Dumbbell walking Lunges (30/20 per hand)
1 min: Rest
WED – Feb 21
Strength
3 Rounds
Max Reps: Bench press (135/95)
Max Reps: Push ups
WOD
5-minute AMRAP:
50 Double Unders
9 Burpees
Rest 1 minute
5-minute AMRAP:
40 Squats
12 Push-ups
Rest 1 minute
5-minute AMRAP:
30 Box Jumps
15 Dumbbell snatch (per arm)
THU – Feb 22
Strength / Technique
Overhead Squats
* Build to 5 rep max or focus on technique for 15 minutes.
WOD
4 rounds of 3 minutes:
10 Front squats (135/95)
10 Box Jumps (24/20)
Row Max cal
* Rest 2 minutes.
FRI – Feb 23
Strength / Skill
Split jerk
* 15 Minutes to build to heavy 5 rep max.
WOD
50 wall balls
40 KB swings
30 Burpee over bar
20 Power Clean (135/95)
10 Shoulder to Overhead (135/95)
SAT – Feb 24
Partner WOD
Teams of 2 complete the following:
100 single unders-Partner holds plank
250m row-partner holds hanging knee raise
100 Single Unders-partner hold L-sit with plate over head (45/25)
250m row-wall sit with plate (45/25)
100 Single Unders-handstand wall hold
SUN – Feb 25
Strength
Weighted chin ups 8-8-8-8
Then: Dumbbell Bent over row 10-10-10-10
* If you can’t do weighted chin-ups, focus on strict.
WOD
“TABATA This”
• TABATA Row
• TABATA Air Squats
• TABATA Pull-Ups
• TABATA Push-Ups
• TABATA Sit-Ups
1 minute rest in between each TABATA.