210613 - Week Preview

MONDAY
(GOAL = 2 Rounds)
We are preparing for our annual July 4th workout called “Sisson” which contains rope climbs, burpees, and running…. specifically vested if possible! This is the chance to build your confidence with these moves!

STRENGTH
BACK SQUATS
4 @ 40%
4 @ 50%
4 @ 60%
4 x 4 @ 70%
2 x 8 @ 50%

WOD
AMRAP 16:
(Every 4 minutes - 2 Rope Climbs)
46 Squats
16 Push Ups
46 Box Step Ups
16 Burpees

TUESDAY
(GOAL = No Score Day!)
Building our capacity to keep tight and hold tension at the top and bottom of our bench press. Half of the class will do the strength first then switch with the group that is doing the WOD.
STRENGTH
Bench Press
Tempo Bench Press
3/x/3/x
3x3 @ 45%
3x3 @ 55%
3x3 @ 65%

WOD
4 Rounds of Each
:30 work/:30 rest
Landmine Row to Press
Ring Dips
Banded Supinated Row

WEDNESDAY
(GOAL = 4 Rounds)
Pushing ourselves to be efficient and get in more reps when we’re tired! This is a volume builder type of strength day with a quick moving workout to follow!
STRENGTH
Strict Press @ 75%
Every 2 minutes for 10 minutes - 5 Rounds
Max Strict Press into Max Push Press

WOD
AMRAP 14:
2 Devil Press (add 2 per round)
14 DB Lunges
7 Toes to Bar

THURSDAY
(GOAL = 80/60 calories)
We will be trying to reach a five repetition max of our conventional deadlift. Followed by a full on row row row workout! SDHP are basically a standing vertical version of the concept 2 rower… this is going to be a good one! Use your legs!
STRENGTH
Deadlift
Build to a 5RM

WOD
(AMREP 3:) x 3
18 Sumo Deadlift High Pulls 95/65
MAX Calorie Row
(Rest 90 seconds between rounds)

FRIDAY
(GOAL = Under 20 minutes)
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
Hero WOD - T.U.P.
FOR TIME
15-12-9-6-3
Clean 135/95
Pull Ups
Front Squats 135/95
Pull Ups