210404 - Week Preview

MONDAY
(GOAL = Big PR on the Strength & Under 10 minutes on the WOD)
Last week, we established our 1RM Snatch and this week we’re going for the second Oly Lift, the Clean and Jerk. With these two scores recorded, you will now be able to start the new “Barbell Club” next week! These are two one hour sessions on your own during Open Gym where you can follow programming to improve your Olympic Lifting and get stronger!

1RM Clean AND Jerk

New Girl WOD - “Grettel”
(Sister to “Ingrid”)
FOR TIME
10 Rounds
3 Clean and Jerks 135/95
3 Bar Over Burpees

TUESDAY
(GOAL = 6 Rounds - 3/2/1)
Fun varied workout with a little bit for everyone AND an increasing weight ladder on the deadlifts!
AMRAP 5;
30 Double Unders
15 Deadlifts 95/65
Rest 2 minutes
AMRAP 5:
10 Toes to Bar
10 Deadlifts 135/95
Rest 2 minutes
AMRAP 5:
20 DB Hang Snatches
20 Deadlifts 205/135

WEDNESDAY
(GOAL = No Score)
Heavy bench with Murph Prep! Let’s focus on strength today!
Bench Press + 6 DB Row (each side)
6 - 4 - 2 @ 60%
6 - 4 - 2 @ 70 %
2 x 4 @ 80%
4 x 2 @ 90%

Every 2 minutes for 16 minutes
10 Hand Release Push Ups
100m Run
(Wear a vest if possible)

THURSDAY
(GOAL = Under 12 minutes)
Some core (AB) work before hand then dive right into this fast paced workout!
FOR TIME
5 - 10 - 15 - 20 - 25
Box Jumps 24/20
(BETWEEN SETS -
5 Handstand Push Ups
15 Russian KB Swings)

FRIDAY
(GOAL = 2 Rounds)
“Dive 34” is a Memorial workout created to honor the tragic loss of 34 lives during the Conception boat fire off the coast of California on September 2, 2019.
Kicking off the weekend with a doozy that hits all parts of the body! Light but high rep!
Memorial WOD - “Dive 34”
AMRAP 34:
34 Thrusters 75/55
34 Pull-Ups
34 Back Rack Lunges
34 Calorie Row
34 Power Snatches