The Weekly Outlook 010719

Monday:

Strength
Back Squat
3 Sets of 8 Reps at 65%

Workout of the Day
5 Rounds for Time
3 Squat Cleans at 185#/125#
6 Burpee Box Jump Overs at 24”/20”

Tuesday:

Gymnastics Strength
Max Unbroken Strict Pull-Ups

R: 2min

Then start at 30% of Max Strict
Increase by 1rep EMOM until failure

Workout of the Day
For Time:
27-21-15-9
Cal Row
KBS at 53#/35#
*After each set 9 Strict Handstand Push-Ups

R: 90sec after each set

Rx+: 70#/53#, Deficit Handstand Push-Ups

Wednesday:

Strength
Deadlift
EMOM x 10min
2 Reps at 75%
*suppose to be heavy across

Workout of the Day
Every 3min for 12min (4 Sets)
400m Run
15 Toes to Bar

*Scale to 300m + 10 Toes to Bar

Thursday:

Weightlifting
E2MOM x 12min
3 x (3 Pos Snatch) *unbroken
*building weight

Conditioning
10min AMRAP
10 Devils Press at 35#/25#
50ft Dumbell Front Rack Walking Lunge at 35#/25#

Friday:

Aerobic Stamina Conditioning Day
40min AMRAP
15/12 Cal Bike
10 GHD Sit-Ups
15 Wall Balls at 20#/14#
10 Burpee Pull-Ups
15/12 Cal Row

Saturday:

Workout of the Day
5 Rounds (each for time)
200m Run
15 KBS at 70#/53#
15 HR Push-Ups
200m Run

R: 3min after each set

Sunday:

Strength
Push Press
Work up to a 10RM
then
2 Sets of 10 at 90%

Strength Conditioning
3 Rounds for Time
15 Dumbell Bench Press at 50#/35#
40m Double KB OH Carry
15 Ring Rows
40sec Handstand Hold

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