210919 - Week Preview

MONDAY
(GOAL = Get into the 4th Round)
Fun bodybuilding set to start our week followed by a couplet burner!
Get that grip strength!

STRENGTH - AMRAP 10:
10 Leaning Alt. Arnold Press
10 Alt. Tripod Row
10 Hollow Hold Alt. Floor Press

WOD -
AMRAP 14:
10 - 20 - 30 - 40…
DB Snatches 45/35
(24 Sumo Deadlift High Pulls 95/65 between sets )

TUESDAY
(GOAL = NO SCORE DAY!)
2 skills to work on today! Choose either HSPU or DU and try to challenge yourself!

STRENGTH -
Build to 80% of Strict Press 1RM then…
Every 2 minutes for 14 minutes
4 Strict Press + 50m Farmer Carry

WOD - Every 5 minutes for 15 minutes
5 Handstand Push Ups
15 Squats
25 Sit Ups
35 Double Unders

WEDNESDAY
(GOAL = Under 10 minutes)
We’ve done the beep test a few times and this time we’re modifying it to make it more accessible! Instead of every 60 seconds, you can choose to do this as an every 90 seconds! This will hopefully get people through more rounds! But take on that 60 second one if you think you can get a couple of rounds in!

STRENGTH -
Tempo Back Squat
(4 down, 4 hold, quick up, 4 hold) x 2
5 @ 40%
4 @ 50%
3 @ 65%
2 @ 70%

WOD - “Bergeron Beep Test”
Every 90 seconds to failure….
7 Thrusters 75/55
7 Pull Ups
7 Burpees
(A) = EMOM

THURSDAY
(GOAL = Under 10 minutes)
We did this almost exactly a year ago but in reverse order! Let’s see if we can go faster in this direction!

WOD - FOR TIME
21 - 15 - 9
Deadlift 135/95
Wallballs
Row (Cal)
Box Jumps

STRENGTH - BUY OUT
Deadlift
5x5 @ 60%
5x5 @ 70%
10 (broken up) @ 75%
5 (broken up) @ 85%

FRIDAY
(GOAL = Under 12 minutes)
As promised we are doing the in-house benchmark workout that is a favorite of many! We will do some fun strength in split jerks prior to the start too!

STRENGTH - Split Jerk from the Rack
Build to a heavy single

WOD - “50 - 50 - 30”
FOR TIME
2 x 50 meter run
30 cleans 135/95
2 x 50 meter run
30 jerks 135/95