210418 - Week Preview

MONDAY
(GOAL = Under 15 minutes
CAP @ 20 minutes)
Hello new week and hello leg day! Kicking off the week with a workout similar to “Manion” but lower volume, front squats instead, and rowing instead. We should feel prepared to go quick and hit this hard with that hero WOD under our belt and still in recent memory!
STRENGTH
Back Squat
EMOM 4: - 4 @ 50%
EMOM 4: - 4 @ 60%
EMOM 4: - 2 @ 70%
EMOM 4: - 2 @ 80%
(1 minute between EMOM to get weights)

WOD
FOR TIME
10 Rounds
5 Front Squats @ 40% of Back Squat 1RM
10 Cal Row/Bike

TUESDAY
(GOAL = Over 5 Rounds)
After our strength today, we will have time to play around with our handstand skills. We will have the mats out so everyone can spend some time working on progressing in their journey with being upside down!
STRENGTH
Push Press
(1 minute plank hold between weight changes)
3x3 @ 75%
3x3 @ 85%
3x1 @ 90%

WOD
AMRAP 12:
36 Double Unders (80 Singles)
6 Handstand Push-Ups (or Strict Press 75/55)
@ MINUTE 6 - 36 Sumo Deadlift High Pulls 75/55

WEDNESDAY
(GOAL = NO SCORE! LIFT HEAVY!)
YUP, let’s just put up some big weights today and have a good time!
”Double Strength Day”
Bench Press + Deadlifts

THURSDAY
(GOAL = 3 minutes)
Lots going on today! We will do some single arm DB work to start, work through building in a quick snatch complex, and then work our barbell endurance with this 12 minute workout where your slowest round will be your score…. so consistency is key!
STRENGTH
DB Tabatas (8 Rounds - :20 work/:10 rest)
Single Arm Devil Press
Hang Snatch to Thruster

COMPLEX
Every 90 seconds for 6 Rounds
Snatch High Pull - Snatch - Hang Snatch

WOD
Every 4 minutes for 3 Rounds
12 Snatches 95/65
6 Burpees
12 Hang Snatches 95/65
6 Burpees

FRIDAY
(GOAL = Under 20 minutes)
We will have you break up this workout how you would plan to do it on the day of Murph which will be Saturday, May 29th! (There will potentially be a make-up time on Friday, May 28th for everyone going out of town for Memorial Weekend - TBD)
”Angie” Benchmark WOD for Murph Prep
FOR TIME
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats