200105 - SUNDAY Week Preview

MONDAY -
* Let’s push our comfort zone and get in some big sets of wallballs!*
For Time
75 Wallballs 20/14
(15 Burpees per break)

TUESDAY -
Bit of a bro day today! We’ve got some bench, some landmine, and some DB super bro-y buyout! This movements should be steady and precise with a major focus on muscle tension and stability!*
Stations (:30 work and :15 rest x 4 then rotate stations)
Bench Press 135/95
Landmine Row 45/25
Heavy Russian KB Swings 70/55
(THEN… Bro Sesh Buy Out)

WEDNESDAY -
Snatch EMOM before hand to prep for those OH Squats then smaller sets of DU to encourage more people to give it a try in the workouts!*
AMRAP 12:
12 Overhead Squats 95/65
21 Double Unders

THURSDAY -
Building that strict strength today!!! I want to push everyone to challenge themselves on those pull ups! Lower bands today even if that means more rest!
FOR TIME
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8
Strict Pull Ups
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Strict Press (From the Floor) 75/55
(PRESS/PUSH PRESS STRENGTH SESSION AFTER WOD)



FRIDAY -
The rest is built into this one (since it’s with a partner) so the work needs to be fast and furious for this FYF workout!
AMRAP 20:
2,400m Row
2 Squat Cleans 185/125
4 Box Jumps 30/24
6 Hand Release Push Ups
(Split the row however you’d like to get ‘er done! Then work is alternating movements between partners, one rest while one works)