210718 - Week Preview

MONDAY
(GOAL = 12 minutes)
CAP @ 20 minutes
Starting the week with a chipper style workout and pulling those jump ropes back out from Thursday! We had lots of people start getting the hang of it and we’re going to ride that high! A little overhead strength to start then giving plenty of time for this workout!

STRENGTH - Push Jerk (From the Rack)
Build to 110-120% of Strict Press 1RM
THEN…
EMOM 9:
3 Push Jerks

WOD - FOR TIME
50 DU
40 DB Hang Snatches 45/35
30 Shoulder to Overhead 95/65
20 Toes to Bar
30 Shoulder to Overhead 95/65
40 DB Hang Snatches 45/35
50 DU

TUESDAY
(GOAL = 10 Rounds)
It’s rare that we use Bench Press in a workout so this will be a fun test of how we can add a little speed to this lift instead of just strength!
AMRAP 10:
10 3/4 BW Bench Press
25 Ab Mat Sit Ups
Rest 5:
AMRAP 10:
10 BW Deadlifts
25 Hand Release Push Ups

WEDNESDAY
(GOAL = NO SCORE DAY!)
Cardio and Core Stability is the name of the game today!
STRENGTH - Back Squat
10 @ 40%
8 @ 50%
6 @ 60%
4 x 4 @ 70%

WOD - Every 2:30 x 8 Rounds
250m/200m row
16 Plate OH Lunges 35/25

THURSDAY
(GOAL = 4 Rounds)
Working on grip strength and pulling power today! A bit of bodybuilder style strength then time to work on our foot locks before the workout.
STRENGTH - with a partner (8 then 8 second hold)
4 Rounds
8 Supinated Bar Rows
8 Palov Press
8 Bird Dog Row

WOD - AMRAP 12:
2 Rope Climbs
12 DB Hang Cleans
8 Pull Ups

FRIDAY -
Last time we did this was July of 2018! It’s a long one but perfect for kicking butt before the weekend!
HERO WOD “WHITTEN”
FOR TIME
5 Rounds
22 KB Swings
22 Box Jumps
400m Run
22 Burpees
22 Wallballs