200117 - Week Preview

Hey Fit Fam!
No Partner WOD on Saturday this week because our interns have their workshop!

MONDAY
(GOAL = Under 15 minutes)
Don’t cherry pick, show up and get better at your weakness! This is a time to get more comfortable with our overhead squats! We will do a lot of wrist mobility before hand but if you need wrist wraps, make sure you bring them!

STRENGTH
Snatch Complex
Snatch Push Press - Overhead Squat x 2 - Hang Snatch

(A)
FOR TIME
5 - 10 - 15 - 20 - 25
Overhead Squat 95/65
45 Double Unders
(5 Bar MU between sets)

(B)
FOR TIME
5 - 10 - 15 - 20 - 25
Overhead Squat 75/55
Pull Ups
(35 Double Unders between sets)

(C)
FOR TIME
5 - 10 - 15 - 20 - 25
Overhead Lunges 75/55
Banded Pull Ups
(70 singles between sets)

TUESDAY
(GOAL = More than 4 Rounds)
This is a great workout to work on your front rack positions and midline bracing under load. Hopefully with not much grip throughout the WOD, you can rip through those rope climbs.
(A)
AMRAP 8:
2 Rope Climbs
12 Thrusters 135/95
12 Burpees
Rest 3 minutes
AMRAP 8:
2 Rope Climbs
12 Front Squats 185/125
12 Burpees

(B)
AMRAP 8:
2 Rope Climbs
16 Thrusters 95/65
8 Burpees
Rest 3 minutes
AMRAP 8:
2 Rope Climbs
16 Front Squats 135/95
8 Burpees

(C)
AMRAP 8:
8 Hanging Rope Knee Raises
16 Thrusters 75/55
8 Burpees
Rest 3 minutes
AMRAP 8:
8 Hanging Rope Knee Raises
16 Front Squats 115/75
8 Burpees

WEDNESDAY
(GOAL = Lift Heavy and Row Fast!)
Half of the class will do the cardio and half will bench then we will switch!

STRENGTH
Bench Press
4 - 4 - 4 @ 60%
3 - 3 - 3 @ 70%
2 - 2 - 2 @ 80%
1 - 1 @ 85%
1 @ 90%

WOD
Cardio Intervals
3 Sets
100m Row (fast)
1 minute easy
250m Row (fast)
1 minute easy
500m Row (fast)
REST 1 MINUTE

THURSDAY
(GOAL = 60 Reps)
We will dive right into some deadlift strength with some overhead work in the rest to prep us for this fun long workout! :)

STRENGTH
Tempo Deadlift @ 65%
5 sets of 5/5/5/5 x 2

(A)
6 Rounds
3 Minutes
(90 seconds b/w)
30 DB Snatches 45/35
15 HSPU
Rounds 1, 3, 5
MAX Deadlifts 135/95
Rounds 2, 4, 6
MAX Clean and Jerks

(B)
6 Rounds
3 Minutes
(90 seconds b/w)
20 DB Snatches 45/35
10 HSPU
Rounds 1, 3, 5
MAX Deadlifts 135/95
Rounds 2, 4, 6
MAX Clean and Jerks

(C)
6 Rounds
3 Minutes
(90 seconds b/w)
20 DB Snatches 35/25
20 DB L-Sit Press
Rounds 1, 3, 5
MAX Deadlifts 95/65
Rounds 2, 4, 6
MAX DB Clean and Jerks 35/25

FRIDAY
In-House Hero WOD
”VITO”
33 of each
C2B
Hand Release Push Ups
Jump Lunges
Toes to Bar
Sumo Deadlift High Pull 55/35
WallBalls
Lateral Burpees
Sit Ups
Plyo Push Ups
Box Jumps