WEEK 8 Feb 20- Feb 26
This week were doing more reps on our big lifts. On Tuesday we have a 55 rep deadlift for our strength portion, as well as Sunday when we do 55 reps on our front squat. On Friday we get to fine tune our double under technique when we do the benchmark workout “Annie.” We also have a few core finishers, as well as a few core workouts to further help our midline stability, and to help prevent injuries.
MONDAY – Feb 20
Strength
Barbell Row 8-8-8-8
*max effort strict pull ups after each set of rows
WOD
For time
50 Sit Ups
50 Toes to Bar
50 Sit Ups
Finisher
3 Rounds
Max Effort 20 Calorie Row
*rest 2 mins
TUESDAY – Feb 21
Strength
55 Deadlifts for time (225/155lbs)
*every broken set do 15 wallballs
WOD
For time
50-25
Box Jumps
Burpees
Dumbbell Step Ups
WEDNESDAY – Feb 22
Conditioning
In teams of two
Row 25-20-15-10-5 Calories
*opposite partner holds a dead hang on the pull up bar
Technique
Overhead Squat
WOD
AMRAP 15
3,6,9,12,15, etc..
Overhead Squats (95/65lbs)
Hand Release Push Ups
THURSDAY – Feb 23
Strength
Push Press 8-8-8-8
*max effort TRX chest press after each set of push press
WOD
21-15-9
Pull Ups
KB Swings
TRX Pike
Finisher
1 Round
2 Mins Plank
FRIDAY – Feb 24
Conditioning
3×30 Calorie Max Effort Assault Bike
*rest 2 mins in between each set
Technique
Double Unders
WOD
50-40-30-20-10
Double Unders
Sit Ups
Annie Benchmark Workout
SATURDAY – Feb 25
Strength
3 Rounds
3 Turkish Get Ups (per arm)
*increasing weight after each set
WOD
AMRAP 15 Mins
20 Calorie Row
20 Toes to Bar
20 Push Press (95/65lbs)
SUNDAY – Feb 26
Strength
55 Front Squats for time (135/95lbs)
*every broken set do 15 box jumps
WOD
For time
10-1
Devils Press (45/25lbs)
Weighted Lunges (45/25lbs)
Finisher
50 Hollow Rocks
50 Russian Twists