WODs for the Week 1/29/18

January 28, 2018

Fundamentals (Th 6:30PM), Barbell Club (W 7pm), Endurance (M & F 6:30PM), and Friday Night Lights (5:30PM) are all still going strong this week!

 

Monday

 

Strength:

Squat Snatch (Touch & Go)

5 X 55% of Max

4 X 65% of Max

3 X 75% of Max

2 X 85% of Max

 

Conditioning:

For Time (Cap 15 Minutes)

Cash In: 20 Burpees

10 Rounds of Cindy

-5 Pull Ups, MOD (Ring Rows)

-10 Push Ups

-15 Air Squats

Cash Out: 20 Burpees

 

After Class Accessory:

3 Rounds

1 Minute Abmat Sit-Ups

1 Minute Dumbbell Side Bends

 

 

Tuesday

 

Strength:

Front Squats

3 X 3 at 80% of Max

 

Conditioning:

For Time

3 Rounds

-12 Toes to Bar

-12 Thrusters (95/65)

-12 Bar Facing Burpees

-12 Overhead Squats (95/65)

 

 

Wednesday

 

Strength:

Squat Clean (Touch & Go)

5 X 55% of Max

4 X 65% of Max

3 X 75% of Max

2 X 85% of Max

 

Conditioning:

8 Minute Ladder

-3 Hang Clean (95/65), ADV (135/95), MOD (65/45 or less)

-14 alternating pistol squats (7 each leg)

-6 Hang Clean

-14 alternating pistol squats (7 each leg)

-9 Hang Clean

-14 alternating pistol squats (7 each leg)

etc...

 

After Class Accessory:

3 Rounds

45 seconds Hammer Curls

45 seconds Max Effort Tricep Box Dips

45 seconds Strict Press (45/35#)

45 seconds rest

 

 

Thursday

 

Strength:

5 X 3 Power Clean and Push Jerk

(Increase weight each set)

 

Conditioning:

Teams of 2

20 Minute AMRAP

-10 Ground to Overhead (75/55)

-10 KB Swing (53/35)

-10 Lunges (Holding KB in Front Rack)

-10 Calorie Row

-20 Ground to Overhead (75/55)

-20 KB Swing (53/35)

-20 Lunges (Holding KB in Front Rack)

-20 Calorie Row

-30....

-30....

-30....

-30....

-etc...

 

 

Friday

 

Strength:

Max Bench Press

 

Conditioning:

Open Workout 17.4

13 minute AMRAP

-55 Deadlifts (225/155), sx (135/95)

-55 wall balls (20/14 to 10’/9’ target)

-55 cal row

-55 handstand push-ups

 

After Class Accessory:

6 Minute Alternating EMOM

1. 60 Second High Plank

2. 6 Max Height Wall Balls

* Let the Ball drop to the floor on the Wall Balls in between reps

 

 

 

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