The Weekly Preview 080519

This week we are starting it off with a bang with our Member of the Month Workout “German” on Monday! The rest of the week we get into testing some 1RMs. We have the Front Squat, Power Clean, Back Squat, Bench Press, Weighted Strict Pull-Up, and 50ft Farmers Carry on the agenda!

Member of the Month Monday

A) Take 15min to Work up to a 1RM Front Squat

B) “German”
2 Rounds for Time
44 GHD Sit-Ups
20 Strict Pull-Ups
20 Push-Ups
9 Thrusters at 60% of Clean and Jerk

Weightlifting Tuesday

A) Take 15min to Find a 1RM Power Clean

B) For Time
15-12-9
Power Cleans at 155#/105#
Strict HSPU

Aerobic Wednesday

4 Rounds Through Set
0:00-2:00
300m/270m Row + 8 Burpees over Rower
2:00-4:00
200m Run + 12 Box Jump Overs at 24”/20”
4:00-6:00
30/24 Cal Bike
16 Wall Balls at 20#/14#
6:00-7:00
Rest

Squat Thursday

A) Take 15min to Find
1RM Back Squat

B) 4 Rounds for Time
15 KBS at 53#/35#
30 Double Unders
5 Bar Muscle-Ups

Tester Friday

A) Bench Press 1RM

B) Weighted Pull-Up 1RM

C) 2k Row Test

Partner Saturday

Partner WOD For Time
For Time
Run 1 Mile (as alternating 400s)
4 Rounds (as alternating rounds/2each)
20 Goblet Squats at 53#/35#
20 Burpees
3 Rope Climbs
Run 1 Mile (as alternating 400s)

Strongman Sunday

A) 50ft Max Farmers Carry Walk

B) 3min Max
D-Ball Over Bar at Sternum Height

C) Cash-Out
5 Sets of 20/15 Cal Bike sprint
R: 40sec
40sec Plank Hold
R: 40sec

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