“The world breaks everyone, and afterward, many are strong at the broken places.”
– Ernest Hemingway
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Weekly WODs:
Monday
Crossfit – 2 Rep Max Deadlift +Leg Day Ladder
It’s test week, and we’re kicking off day 1 with a max 2-rep deadlift. Our task oriented conditioning will bring the pump to your rump! Athletes will complete a descending ladder of deadlifts and rower calories for time. It’s a good idea to pace the row in order to crush large sets of deadlifts today.
Burn
EMOM x 15 Minutes
Min 1: 16/13 Cal Bike
Min 2: 14 KB Goblet Box Step Ups
Min 3: 18 KB Upright High Pulls
Tuesday
Crossfit – Bar Star Bicep Blowout
Today’s conditioning calls for multiple sets of chest-to-bar pull-ups in our workout. The intent of this workout is to pull the bar a little lower than normal. The preferred scaling option for level two will be the banded chest to bar pull-up. However, athletes will also have the option of performing regular chin-over-bar pull-ups. Other movements in our conditioning include double dumbbell suitcase lunges and bike calories.
Burn
Every 3:00 for 4 Sets
200m Run
20 DB Hang Power Cleans
20 Push-Ups
Wednesday
Crossfit – 2 Rep Max Press + Bobble Head
Our workout for today includes many opportunities to make adjustments to our bar path in the press. Athletes will perform strict press, push press, and double-unders on a two and half minute running clock for 5 sets. The weights are fairly light, and should allow athletes to only take one break during the pressing movements.
Burn
AMRAP x 12 MINS
12/10 Cal Bike
12 Alt. DB Renegade Rows
12/10 Cal Row
12 Wall Balls
Thursday
Crossfit – The Long Game
You might be able to crush those 12-15 minute conditioning workouts we routinely do, but can you go the distance in a long sweat session? Our chipper for today has a little bit of everything, and we’ll be in it for the long haul. Some of the movements include wall-walks, slam-balls, and burpees. If y’all had fun in the first half of the chipper wait until the bonus movement at the halfway point!
Burn
EMOM x 16 Minutes
Min 1: 5 Up-Downs + 15 DBL DB Sumo Deadlifts
Min 2: 5 Up Downs + 10 DBL DB Snatches
Min 3: 5 Up Downs + 14 DBL DB Alt. Front Rack Lunges
Min 4: 45 Seconds Max Hollow/ Deadbug Hold
Friday
Crossfit – 2 Rep Max Back Squat
Today’s workout is full of back squats! We’ll test our 2 rep max Wendler back squat followed by a 10 minute EMOM conditioning WOD. Our EMOM will include back squats from the floor and toes-to-bar. The weight on the bar should be the heaviest weight that can be controlled onto the back from the floor.
Burn
Benchmark WOD “Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
Saturday
Crossfit/ Level 2 – Push Jerk Strength + “DT”
Both level 2 and Crossfit will perform the same amount of work today. Our classes will include a heavy 5-rep push jerk followed by a forearm sizzling conditioning session. DT is a great test of strength, endurance, and mental grit. It’s 5 rounds of deadlifts, hang power cleans, and shoulder to overheads!