210131 - Week Preview

MONDAY
(GOAL = Under 15 minutes)
We will be doing some T2B and Bar MU skill work time today! This is a bodyweight WOD to kick off our week with a spicy little grinder of a buy out!
FOR TIME
(Wear a vest if possible)
50 Mt. Climbers
40 Sit Ups
30 Box Jumps
20 Push Ups
10 Toes to Bar
20 Push Ups
30 Box Jumps
40 Sit Ups
50 Mt. Climbers

BUY OUT: 250 Box Step Ups

TUESDAY
(GOAL = 4 Rounds)
Snatch skills, dive into the WOD, then immediately use that warmth for some good back squat strength work after! Fast paced day!
AMRAP 10:
(100 Double Unders or 200 singles @ start)
7 Hang Snatches 96/65
7 DB Thrusters 35/25
(50 Double Unders or 100 singles @ minute 5)

Strength
Back Squat
Every 2 minutes for 12 minutes
(5 @ 55%) x 3
(3 @ 75%) x 3
(2 @ 85%) x 3
(1 @ 95%) x 3

WEDNESDAY
(GOAL = No score day!)
DOUBLE STRENGTH
Half of class will start with one and the other half will do the other!
Bench Press and Deadlift
4 @ 50%/60%/70%
2 @ 60%/70%/80%
(4x1) @ 90-95%

BETWEEN THE TWO STRENGTHS
Use this to either just move to get warm for the next lift of the day OR to get your heart rate up if that’s what you need today!
AMRAP 6:
4 - 8 - 12 - 16 - 20 …
(increase by 4)
SDHP
Plank Alt. KB Taps

THURSDAY
(GOAL = 120 total reps - Approx. 10 per)
Cardio Stations
(1 minute WORK/:45 REST) x 4 per station
Echo Bike
10m Sprints or Ski
Row
Burpees

FRIDAY
(GOAL = Under 20 minutes)
CAP @ 28 minutes
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
HERO WOD - ”Hammer”
FOR TIME
5 Rounds
5 Power Cleans 135/95
10 Front Squats
5 Jerks
20 Pull Ups
:90 REST