210905 - Week Preview

MONDAY
(GOAL = Finish the workout!)
DON’T FORGET! We only have classes @ 8:00am - 9:30am - 5:30pm
12 Labors WOD
12 Labors of Hercules – 35 min time cap
20 of each movement
Allowing a level of difficulty of your choosing:
Socrates/Athena/Hercules

400m Run
Russian KB Swings 35/55/70
Wall Balls  10/14/20Deltas 15/35/45
American KB Swings 35/55/70
Lateral Burpees over plate 15/35/45
400m Burden run with plate 15/35/45
Plate Back Squats 15/35/45
Pull-ups – Ring rows/ pull- ups/chest to bar
Plate overhead walking lunges 15/35/45
Burpees to plate 15/35/45
1 arm alternating dumbbell snatches 20/35/50
400 m run

TUESDAY
(GOAL = No Score Day!)

STRENGTH - Bodybuilding + Core

WOD - Every 5 minutes for 15 minutes
15 Strict Press @ 80% / 15 Push Press @ 90% / 15 Jerks @ 100%
500m Row
5 Strict Press @ 80% / 5 Push Press @ 90% / 5 Jerks @ 100%

WEDNESDAY
(GOAL = Under 12 minutes)
Hitting two types of squats in our strength today. Warm up with the comfy back squats then hit those uncomfortable front squats. This leads to some DB Thrusters and T2B! Should be fun!

STRENGTH -
Back Squat
4x3 @ 75%
Front Squat
4x3 @ 55%

WOD - FOR TIME
10 to 1
Toes to Bar
1 to 10
DB Thrusters

THURSDAY
(GOAL = 4-5 Rounds)
SUPER LONG Deadlift strength component today! Working on both volume and getting heavy. Then a quick “hit it hard” workout!

STRENGTH - Deadlift
20 @ 30%
2 x 10 @ 40%
4 x 5 @ 50%
4 @ 60%
4 @ 70%
10 x 2 @ 75

WOD - AMRAP 8:
4 Dips
8 Hang DB Snatches 45/35
16 Mountain Climbers

FRIDAY
(GOAL = Under 20 minutes - CAP @ 26 minutes)
This Firefighter Hero WOD is dedicated to Kevin Pfeifer,
FDNY, Engine 33, who was killed on September 11, 2001.

HERO WOD - “Kevin Pfeifer”
FOR TIME
5 Rounds
50 Double Unders
15 Hang Power Cleans
10 Pull Ups
5 Handstand Push Ups