WEEK 9 Feb 27- Mar 5
This week we’ve got a certain rep scheme were following for the strength portion of the workout. Were doing four sets on the strength movements, and on the last set were going for max reps, to further develop our strength gains, as well as our conditioning. Were also working on our handstand push up and progressions to the handstand on Wednesday, as well as Sunday. On Sunday were also re doing the suicide sprints, to increase our anaerobic threshold.
MONDAY – Feb 27
Conditioning
3 Rounds
500M Row
20 KB Swings
*rest 2 mins between sets
WOD
4 Rounds
10 Toes to Bar
20 Box Jumps
10 Pull Ups
20 Calorie Row
Finisher
3 Rounds
1 Mins Weighted Front Plank
TUESDAY – Feb 28
Strength
Back Squat 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
Technique
Clean and Jerk
WOD
AMRAP 12
5 Clean and Jerk (135/95lbs)
40 Air Squats
Finisher
50 Hollow Rocks
WEDNESDAY – Mar 1
Strength
Deadlift 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
Technique
Hand Stand Push Up
WOD
AMRAP 15
3,6,9,12,15, etc..
Handstand Push Up
Push Press (95/65lbs)
One Arm Snatch (50/35lbs)
THURSDAY – Mar 2
Strength
Weighted Strict Pull Up 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
WOD
For time
50 Calorie Row
50 Burpees
50 Calorie Assault Bike
50 Burpees
Finisher
2 Rounds
1 Mins Side Plank (per side)
FRIDAY – Mar 3
Strength
Strict Press 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
WOD
For time
100 Wall Balls
*every broken set do 15 box jumps
SATURDAY – Mar 4
Strength
Front Squat 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
WOD
2 Rounds
10 Man Makers (45/25lbs)
5 Laps Walking Lunges
(1 lap is gym length and back)
SUNDAY – Mar 5
Strength
Bench Press 5-5-5-Max Reps
*rest 2 mins between sets
*on the 4th set do as many reps as possible
WOD
5 Rounds
4 Lap Suicide Sprint
Finisher
Tabata
Mountain Climbers
Plank w/variation