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The Weekly Preview 07.29.19

We are finally to the last few days of the Wall Walk Challenge! A special surprise will be in store for any of those still going on day 31 of the challenge. Hint: there can only be 1 winner.

As we head into the final week of July and make our way into August we will be starting to head into the phase where we get ready to test some 1RMs again before the next cycle starts. Be on the lookout for the next monthly challenge test coming for August.

Monday: Focus Workout of the Week!

“A Different type of Death By”
In 5:30 to Complete, then 5:00 to Complete, 4:30 to Complete, 4:00 to Complete, 3:30 to Complete, 3:00 to complete!!
20/15 Cal Row
15 KBS at 53#/35#
10 “no jump” Burpees
15 Wall Balls at 20#/14#

The goal with this type of a workout is to challenge your ability to hold back a little in the beginning of workouts and learn how to increase pace. So as opposed to you going out fast and seeing if you can hold on, we will be challenging you today to start at about 70% effort and use a lot of the 5:30 time domain to complete the work. Then increase pace a bit and use the 5:00 to complete the work, and so on, trying to see if you can increase the pace enough to stay on task and complete the entire workload in 3:00.

Tuesday

Gymnastics Strength
A1) Handstand Push-Up Strength Work
*controlled Kip + 5 Count Eccentric
3-5 Reps x 5 Sets

A2) Inverted Rows
6-8 Reps x 5 Sets

Strength Conditioning
11min AMRAP
8 Strict Pull-Ups
8 Single Arm DB Push Press/side
12 Box Jumps at 30”/24”

Wednesday

Front Squat at 32×1 Tempo
Every 3min for 15min
4 Reps at PE of 75-85%

Conditioning
For Time:
9-7-5 Squat Clean at 155#/105#
21-15-9 Toes to Bar

Thursday

The Triple 3
For Time:
3000m Row
300 Double Under
3 Mile Run

Friday

Conventional Deadlift
Every 90sec for 6 Sets
3 Reps as 1.1.1 at 60-80%

Strength Conditioning
EMOM x 12min
1) 8 D-Ball over Shoulder at 100#/80#
2) 15 GHD Sit-Ups
3) 20m Sled Sprint at 3/2 Plates added
4) Rest

Saturday

2 Person Teams
Interval Day 1:1 

Relay Style
4 Rounds for Time
Run 300m/each
25 Overhead Squats at 45#/35#/Each
20 Box Jumps/Each
15 K2E/Each

Sunday

Weightlifting
Every 90sec for 15min (10sets)
1 Split Jerk working up to a heavy

Strength Accessory
4 Sets in 12min
Z-Press x 8
Seated Rear Delt Flys x 12-15
Ring Rows x 8-10
R: as needed between exercises

Anaerobic Sprint
Cash-Out
4 Sets of 15sec Bike Sprint
R: 2min between sprints

 

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The Weekly Preview 072219

This next week we are moving into the final days of our Wall Walk Challenge! Looks like there are still a half dozen pushing through and staying strong. Keep it up!! We have a good mixture of really short, fast interval workouts along with a grueling Tuesday aerobic stamina builder!

Monday

Strength Work:
EOMOM x 8min
Even: BB Romanian Deadlift x 5-7 Reps at 60-70% PE
Odd: Double KB FR Step-Ups x 5-7/Leg at 60-70% PE

Conditioning:
3 Rounds for Time
20 Step-Down Box Jumps at 24”/20”
20 Russian KBS at 53#/35#
400m Run

Tuesday

For Time:
Row 2k
200ft Walking Lunge
30 Body Blasters (Burpee + Strict Pull-Up + Strict K2E)
200ft Walking Lunge
Run 2k

Wednesday

Weightlifting Focus Day
Every 2min for 8min
Power Clean + Split Jerk
4 Sets at 70%
1.1.1 R: 10sec between reps

Barbell Conditioning
Every 5min for 15min
20/15 Cal Bike
15 HPC & PJ at 135#/95#
Goal 2min on/3min off

Thursday

Squat Progression Continues
Back Squat at 3211 Tempo
Every 3min for 15min
4 Reps at PE of 75-85%

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift at 225#/155#
Wall Balls at 20#/14#

Accessory
3 Rounds
Slider Hamstring Curls x 10-12
V-Ups x 10-12
Banded Hip Thrusts off Bench x 20

Friday: Benchmark Test!!

“Lead Foot”
4min AMRAP
27/21 Cal Row
27 Burpees
27 C2B Pull-Ups

4min Rest

4min AMRAP
21/15 Cal Row
21 Burpees
21 Toes to Bar

4min Rest

4min AMRAP
15/9 Cal Row
15 Burpees
15 Pull-Ups

Saturday

Team WOD
4 Person Teams *Waterfall
4 Rounds for Time
200m Run
50ft Seal Walk as 25f/25b
20 V-Ups
3 Wall Walks

“Grunt Work Sunday”

16min AMRAP
100m Farmers Carry at 70#/53#
8 D-Ball Squats at 100#/80#
15 Hip Extensions
50 Double Unders
40m Sled Push at +3/2 Added
40m Double KB Overhead Carry at 35#/16#

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The Weekly Preview 071519

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Welcome New Coach Applicant: Nolan Parker

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