210725 - Week Preview

MONDAY
(GOAL = 30-40 reps)
Get to those toes to bar so you can get those reps in! That might mean scaling those HSPU so you have at least one minute to spend on those T2B!

STRENGTH
Strict Press
4-4, 3-3, 2-2, 1, 1, 1, 1

WOD
3 Rounds
3 minutes work/1 minute rest
18 SDHP 55/35
9 HSPU
Max Toes to Bar

TUESDAY
(GOAL = 6th Round)
Legs are going to toasty after this one!

STRENGTH
Back Squat
Build to 60-65% in sets of 3
Then 5x3

WOD
AMRAP 12:
2-4-6-8-10…
DB Box Step Overs 35/25
Devil Press
(Every 4 minutes for 12 minutes = 6 SA DB Thrusters each side)

WEDNESDAY
(GOAL = Under 14 minutes)
Don’t cherry pick this one! We will have plenty of scaling options and the best way to get better at these are to DO THEM!

STRENGTH
EMOM 10:
Power Snatch + Overhead Squat

WOD
FOR TIME
30 - 20 - 10
Overhead Squat
(40 Calories between sets)

THURSDAY
(GOAL = NO SCORE DAY!)
More time to practice those DU! Plus, we will have our new “Drag Ropes” in by then for everyone that wants to challenge their DU skills!

STRENGTH
Every 90 seconds for 6 rounds
2 Deadlifts @ 85%

WOD
EMOM 15:
1 - Med Ball Sit Ups
2 - Double Unders
3 - Push Ups (Ring Push Ups)

FRIDAY
(GOAL = Under 25 minutes
CAP @ 30 minutes)
Similar to last week in timing AND rounds…. BUT will feel VERY different!
This one is focused on the heavier and slower movements but with much less reps. Plus the built in rest will push you to move a little faster through each!

Hero WOD - “The Lyon”
FOR TIME
5 Rounds
7 Squat Cleans
7 Shoulder to Overhead
7 Burpee Chest to Bar
(Rest 2 Minutes)