Monday

This week we start with some heavy back squat. We are in our 4th week of our tempo squats and the reps keep getting lower which means the weights should be getting heavier. This will be our last set of tempo squats at the 32×1 tempo. Since we will be going pretty heavy today the squats will be our only focus.

Tuesday

Today’s WOD is long! The weather looks nice so fingers crossed it stays that way so we can get some running in. This 35 minute amrap will start with a large set of moderately heavy power cleans but the rest of the WOD will be helpful for prepping for murph. Pull ups, push ups, air squats, and running will take up the reaming time of the WOD. Bring your vest if you plan on using one for murph next month.

Wednesday

Today we will tackle our 4th week of deadlifts. We are adding an extra set this week as the reps continue to drop. Class will finish up with a WOD focused on the strict press. Instead of our typical strength sets of shoulder press this week we are adding intensity to them in a format more similar to a metcon.

Thursday

There is a chance we will be working on the gym floor again today so the WOD is up in the air right now. That doesn’t mean you get to slack off though, ill have something for you either way! Stay tuned for more info later in the week.

Friday

To end the week we will be doing another benchmark workout called “Isabel”. This one is simple… 30 snatches for time. Simple doesn’t mean easy though, just like “Fran” this one is an all out effort and should leave you feeling drained. The start of class we will build up to a heavy single power snatch to prep.

Saturday

Today’s partner WOD will actually be a team WOD and class is going to be longer than usual. I will post more on this Monday or Tuesday but total time including warm up for class will be closer to 90 minutes.

Sunday

If you have anything left in you after Saturdays long team WOD come in for our endurance WOD today!

Push up/ Pull-up Work

Day 1

Tabata Push ups until you accumulate 70 reps

Tabata Pull ups until you accumulate 35 reps

Day 2

3 Rounds for time

25 Push ups

12 Pull ups

Day 3

For time:

80 push ups

40 pull ups

Complete all push ups before starting pull ups