The Weekly Preview 040819

We have a week that’s packed with core and strict work for you all.

And a big shoutout to our top 5 athletes from last month’s burpee challenge! Kathleen Dehaven has won herself a free 60-minute massage for completing 1,212 burpees during March.

  1. Kathleen Dehaven: 1212
  2. Ashley Cohen: 1074
  3. Mathew Gerke: 461
  4. Meg Tufo: 407
  5. Lydia Lavigne: 313

Monday:

Strength:
A) Back Squats
5×5
70%,75%,77.5%,80%82.5%

B) Overhead Squat
3×8
60%,65%,67.5%

Strength Conditioning:
EMOM 12
1) Med Ball Hamstring curls x (12 both legs or 8 single leg each)
2) Plank x 60sec
3) DB curl x 12
4) Russian twist x 60sec

Tuesday:

Workout of the Day:
20min AMRAP
400m Run
Max Strict Pull Ups

Wednesday:

Workout of the Day:
E4MOM x 20min
350m/250m row
15 KBS 53/35
15 Push-Ups

Thursday:

Strength:
A) Chainsaw row
4×8

B) Incline Reverse DB flyes
3×12

Conditioning:
Amrap 12
25 Double unders
20 Renegade rows 10e.
35/25

Friday:

Workout of the Day
A. Death by HSPU
* if you can do more than 15 strict then do deficit
* if you fail before the round of 7 rest 1 minute then start again until minute 10

B. For Time:
10-9-8-7-6-5-4-3-2-1
Strict K2E
Air Squats

Saturday:

Workout of the Day:
Partner wod
2 Rounds for time
Rest 2 minutes between rounds
Row 2K
DBall Cleans 6
(switch after DBall Cleans)

Sunday:

Strength:
Bench Press
5,5,3,3,1,1
65%,70%,75%80%,82.5%,85%

Conditioning:
EMOM x 20min
:30 work/:30rest
1) Bike
2) Plank
3) Box Jumps
4) Abmat Sit-Ups

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