200927 - Week Preview

MONDAY
Today we will be working on grip strength with pinch plate holds and farmer carries.
Then…a WOD to tax that grip even further with some forearm mobilization afterward.
(GOAL = Complete Each Movement in the Time Frame)
EMOM 16:
Min. 1 - 10 Toes to Bar
Min. 2 - 15 Deadlifts 135/95
Min. 3 - 20 Russian KB Swings 55/35
Min. 4 - Rest

TUESDAY
Tight core and leading upward with the elbows! Today is about keeping it tight and focusing on getting heavy with good form.
(GOAL = Reach up to 60-70% of BS 1RM)
Strength “Leg” Day
Pause Front Squats (4 Second Pause)
4, 4, 4, 4
Then… Max Backsquat @ the Last Front Squat Weight

OPEN GYM! (Think ahead for what you’d like to do!)

WEDNESDAY
At the end of October we will do our double benchmark workout, “The Jownstown Sprint & Crawl". To prep for that, we will be doing a few components of it each week. This week, we’ve got burpee pull-ups.
(GOAL = 5 Rounds)
3 Rounds
1 minute of rest between rounds.
Pick up where you left off.
AMRAP 5:
Row 200m
20 Single Arm DB Push Press (10 on each side)
10 Burpee Pull Ups

THURSDAY
Simple day to allow for plenty of open gym time! We won’t be doing pull ups in the FYF workout so this is a great day to work on muscle ups/pull ups/chest to bar.
(GOAL = Under 8 minutes)
FOR TIME
16 - 12 - 8 - 4
Ring Dips
(32 Sit Ups b/w each set)

FRIDAY
This hero WOD is actually 6 rounds but we’re going to try and get as many rounds as we can in 24 minutes! This is going to be MURPH prep which we are doing on Nov. 11th! If you plan to wear a vest for that Murph, definitely wear one for this workout!
(GOAL = 4 Rounds)
”Loredo”
AMRAP 24:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run