WEEK 48: Nov 21-27
The strength component for this week features sets of 8 reps with lighter loads. Let’s focus on working on our technique so that we can achieve great numbers when we test our 1 rep maxes on the deadlift, back squat and the strict press next week. We have two benchmark WODs “DT” and “Kelly” with a modification of rowing instead of running for “Kelly.” We have core finishers to further develop a strong midline for injury prevention and strength in our big lifts.
MONDAY – Nov 21
Strength
Back Squats 8-8-8-8
(Lighter load, focus on technique)
WOD 1
EMOM 8
3 Heavy Thrusters
WOD 2
EMOM 8
8 Weighted Lunges (Per leg)
Finisher
4 Rounds:
12 Hollow Rocks
12 Sit Ups
12 Russian Twists
TUESDAY – Nov 22
Conditioning
3x300M Max Effort Row
3×20 Calories Max Effort Assualt Bike
Technique
Power Clean
WOD
5 Rounds for time
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105lbs)
6 Push Jerk (155/105lbs)
DT Benchmark Workout
WEDNESDAY – Nov 23
Strength
Deadlift 8-8-8-8
(Lighter load, focus on technique)
Technique
Handstand Push Up
WOD
EMOM 10
3 Deadlifts (225/185lbs)
10 Push Ups
*Advanced athletes do 3 Handstand Push Ups
THURSDAY – Nov 17
Strength
5 Rounds Max Reps Pull Ups
*rest 3 mins between sets
WOD
For Time
500m row
10 Push Press (135/95lbs)
400m row
8 Push Press (135/95lbs)
300m row
6 Push Press (135/95lbs)
200m row
4 Push Press (135/95lbs)
Finisher
Accumulate 5 mins in a plank
FRIDAY – Nov 18
Conditioning
5×30 Calorie Max Effort Assault Bike
WOD
Tabata Squats
rest 2 mins
Tabata Push Ups
rest 2 mins
Tabata Sit Ups
rest 2 mins
Tabata Toes to Bar
rest 2 mins
SATURDAY – Nov 19
Technique
Double Unders
Pistol Squats
WOD
For time:
30 Pistol Squats (Per Leg)
30 Double Unders (90 Singles)
30 Weighted Step Ups (Per Leg)
30 Double Unders (90 Singles)
30 Burpees
30 Double Unders (90 Singles)
SUNDAY – Nov 20
Strength
Front Squat 8-8-8-8
(Lighter load, focus on technique)
WOD
5 Rounds For Time
400m Row
30 Box Jump
30 Wall Ball
Rowing Kelly Benchmark Workout