WEEK 42 Oct 23- Oct 29
We start the week with a pair of EMOM’s, on Monday we have an alternating EMOM with thrusters and toes to bar, and on Tuesday we have another alternating EMOM with calorie row and burpees. On Wednesday we have a couplet with ascending reps on the bench press and descending reps on the pull ups. We will also be testing our 20 rep max on the back squat on Thursday so be prepared for the legs to burn. On Saturday we have a long 5 round WOD, and on Sunday we will test our muscular endurance with unbroken wall ball sets, and we will also test our aerobic capacity with assault bike intervals.
Monday – Oct 23
Strength
Weighted Back Lunges 10-10-10 (per leg)
TRX Hamstring Curls 10-10-10
WOD
16 Mins EMOM:
Odd Mins: 10 Thrusters (95/65lbs)
Even Mins: 10 Toes to Bar
TUESDAY – Oct 24
Conditioning
3 Rounds
400M Run
20 Assault Bike
WOD
20 Mins EMOM
Odd Mins: 10 Calorie Row
Even Mins: 10 Burpees
WEDNESDAY – Oct 25
Strength
Deadlift 10-10-10
then
3 Rounds
30 Second Star Plank (per side)
Technique
Kipping Pull Up
WOD
For time
Increasing Reps Bench Press 1-2-3-4-5-6-7-8-9-10
Decreasing Reps Pull Ups 10-9-8-7-6-5-4-3-2-1
*1st set 1 Bench Press, 10 Pull Ups
2nd set 2 Bench Press, 9 Pull Ups
3rd set 3 Bench Press, 8 Pull Ups
etc..
THURSDAY – Oct 26
Strength
20 Rep Max Back Squat
WOD
For time
60 Power Cleans
*increase weight every 20 reps
Male Weight 135/155/185lbs
Female Weight 95/115/135lbs
FRIDAY – Oct 27
Strength
Wide Grip Row 8-8-8
Handstand Push Up 8-8-8
WOD
For time
20 Dumbbell Push Press (per arm)
20 Dumbbell Snatch (per arm)
20 Dumbbell Thrusters (per arm)
(45/30lbs)
SATURDAY – Oct 28
WOD
5 Rounds
20 Wall Balls
20 Sumo Deadlift High Pull (75/55lbs)
20 Box Jumps
20 Push Press (75/55lbs)
20 Calorie Row
*rest 1 mins between rounds
Finisher
3 Rounds
1 Mins Side Plank (per side)
SUNDAY – Oct 29
Strength
Bench Press 10-10-10
then
Lateral Raise 10-10-10 (per arm)
WOD
3 Rounds
30 Unbroken Wall Balls
*rest 2 mins between sets
3 Rounds
30 Calorie Assault Bike
*rest 2 mins between sets