Week 9: Feb 26-Mar 4
This week’s strength is to be focused on tempo for both our back squats and military press. The goal is to go slow on the descent with an added pause at the bottom. Tuesdays conditioning long one but should be fun. Thursday’s workout is called the Beach Body because as you will see we focus on lots of upper and abdominal work. Friday’s conditioning will have lots of stamina followed by some quality movements. Finally our weekend WODs are sure to keep you entertained and challenged with a partner benchmark called “Zeus”. Also please note that Sunday’s WOD includes optional running (of course weather permitting). If you are choosing to run please wear outdoor shoes for the run and indoor shoes for the WOD and layer up if needed.
MON – Feb 26
Strength
Back squats: 8-8-8-8
* Performed with tempo 3:3:X:1
** 3 seconds on the descent, AND a 3 second pause at the bottom.
WOD
EMOM
Odd: 10 Box Jump overs
Even: 12 box tricep dips
TUE – Feb 27
Conditioning
2000m Row
50 Burpees
20 Strict pull ups
20 Push Ups
1 Mile Assault Bike
20 Push Ups
20 Strict pull ups
50 Burpees
2000n Row
WED – Feb 28
Strength
Strict Military press: 8-8-8-8
* Performed with tempo 3:3:X:1
WOD
Every 3 minutes 6 rounds:
10 Push press
12 Split squat jumps (per leg)
14 Sit ups
THU – Mar 1
Strength
Beach Body
Part 1
10,9,8,7,6,5,4,3,2,1
Bench press
Bicep curls
Trx tricep extensions
* Hold a 30 second plank before each triplet.
Part 2
30 second max effort of each of the following:
sit ups
flutter kicks
sit ups
leg raises
sit ups
hello dolly
sit ups
russian twists
sit ups
flutter kicks
FRI – Mar 2
Conditioning
1 km row
1 km AB
1 km run
WOD
20 minutes for quality:
4 per side Turkish get up
8 DB bent over row
30 second hand stand hold
1 lap farmers carry or unilateral overhead carry
SAT – Mar 3
Partner WOD
Zeus Benchmark Workout
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)
* Reps split evenly.
** For the more advance the back squat is to be performed “heavy” therefor those attempting to squat heavy please partner up accordingly and properly warm up, AKA “ramp up”.
SUN – Mar 4
Technique
10 minutes of skill technique work:
option to work on the following:
pistol squats
Double unders
or handstand drills and holds
WOD
500m row or 400m run
21 thrusters(95,65)
21 TRX atomic push ups
500m row or 400m run
15 Thrusters
15 Atomic push-ups
500m row or 400m run
9 Thrusters
9 Atomic push-ups
500m row or 400m run