The Weekly Preview 01/20/20

This upcoming week we have in store some fun workouts that are sure to challenge you. Reminder: We’ll do the Member of the Month WOD on Thursday, Jan. 23. Our MoM Ziad usually comes in at the 4:30pm or 5:30pm WOD times, and we invite you to join him if you can!

Monday: Aerobic and Muscular Endurance/Stamina Builder

“GI Jane Running”
For Time:
100 Burpee Pull-Ups
E4MOM *starting at 0
400m Run

*Rx+: Wear a Weight Vest

Tuesday: Posterior Chain Focus

Deadlift at 3011 Tempo
6-6-6-6

Conditioning
2 Rounds for Time
500m/400m Row
100ft DB Front Rack + OH Carry (Switch hands every 25ft) at 35#/25#

Wednesday: Weightlifting Focus Day

Weightlifting
Hang Snatch Pull + Hang Snatch High Pull + Hang Power Snatch
1+1+1

Core Stability Focus
EMOM x 9min
1) Ring L-Sit x 10-15sec
2) Hollow Body Wall Walks x 2-3 Reps
3) Strict Toes to Bar x 8-10 Reps

Thursday: Member of the Month WOD

“Z”
For Time
11 Ring Muscle-Ups
19 Squat Cleans at 135#/95#
21 Bar Facing Burpees
23 Strict HSPU
99 Double Unders 

Friday: Aerobic Capacity

30/30 Intervals
4 Rounds as escalating intensity (not scored)
60%, 70%, 75%, 80%
30sec Ski
30sec Rest
30sec Row
30sec Rest
30sec Bike
30sec Rest

6 Rounds for Max Cals (Scored)
30sec Ski
30sec Rest
30sec Row
30sec Rest
30sec Bike
30sec Rest

Plyo Metric Work x 3 Sets
Banded Broad Jumps x 5 Reps
Rotational Slam Balls x 5 Reps/Side
Perpendicular Medball Toss x 20 Alt /Reps

Saturday: Team WOD

“Team Kelly”
5 Rounds for Time
400m Run *2 Partners with medball
3rd Partner Rests
All 3 Partners work on completing
60 Box Jumps at 24”/20”
60 Wall Balls at 20#/14#

*Rotate which two partner run each round

Sunday: Upper Body Strength Day

Strength
Every 2min for 10min
3 Bench Press at 31×1 Tempo
3-5 Strict Pull-Ups at 41×0 Tempo

Strength Accessory
4 Sets for Quality
16 Alt Single Arm DB Bench
10-12 Chest Supported DB Rows
8 Single Arm Ring Rows/Side

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