Pretty typical week of workouts coming at you this week. We are getting after our 3rd week of back squats, strict press and deadlift. We are a little over a month away from Murph so make sure to keep up with the extra pull up and push up work (see week 3 at the bottom of this post).

Monday
Since you are all recovered and  rested after this weekend we are going to test/ retest our first benchmark this month:

“Fran”
21 – 15 – 9
Thrusters 95/65#
Pull ups

nuff said 😉

Tuesday
We are pulling a switcheroo today. We are going to start the class with a 10 minute amrap Of running and power snatches. Class will end with our 3rd session of our tempo back squats.

Wednesday
Class will start with a quick warm up to get ready for our 3rd week of strict press. Then our WOD for today  will have  a movement we haven’t seen in a while… the devils press paired with some toes to bar and burpees.

Thursday
Although Wednesday is normally hump day today will be all about the booty! Front rack lunges will get those glutes fired up especially when mixed in with some double unders.

Friday
Today will be our 3rd deadlift session. One more week before we  get  into the single digits with our sets. Let’s bump up the weights a little for today’s sets. We will end class with a short metcon with handstand push-ups and box jumps.

Saturday
Todays WOD will be a hero wod turned into a partner style workout.

Sunday
We will be closed for Easter!

 

Push Up/ Pull up work

Day 1:
Every 15 Sec for 7min 30 sec
2 push ups

then

Every 15 Sec for 3 min 45 sec
1 pull up

Day 2:
For Time
30-20-10-5
Push ups
Banded pullups (everyone uses a band)

Day 3:
For Time
70 push ups
35 pullups