Monday
Strength: Deadlift 4x5 (4 sets of 5 reps each, working to a heavy weight in set 4)
WOD:
21-15-9
burpee box jumps
wall balls
Tuesday
Strength: Front Squat to heavy 3
WOD:
10 min AMRAP
5 KB C&J/arm
5 burpees
5 situps
Wednesday
No Strength
“Filthy Fifty”
50 box jumps
50 jumping pull-ups
50 KB swings
Walking lunges, 50 steps
50 push press (20/15)
50 back extensions
50 wall balls
50 burpees
50 DU's
Thursday
Strength: Deadlift 4x5
WOD:
12 rounds, EMOM
3 power cleans (50/40)
3 push press (50/40)
3 box jumps
Friday
Strength: Front Squat to heavy 3
WOD:
3 min AMRAP
KB swings
2 min break
3 min AMRAP
wall balls
2 min break
3 min AMRAP
burpees
Saturday
Partner/Team/Fun WOD
Welcome back to deadlifts! We’ve taken a four week break while focusing on overhead work, so we’re going to shift back to developing the posterior chain with some structured sets off the floor. Notice we’re doing a fixed number of sets here…not just working towards a heavy weight. We’ll discuss during class. We’re also seeing not one, but TWO repeat workouts this week: Filthy Fifty and the Friday arrangement. I can’t emphasize enough the importance of recording everything you do in class. It’s for times like this that we like to see where we’ve been so that we can figure out how far we’ve come! Excellent work last week with a brutal Saturday partner WOD. Get ready to smash it!
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