The Weekly Preview 011419

The Weekly Outlook!

The week ahead will  have a solid mixture of long aerobic work, strength stamina work, and a good amount of lactic threshold building pieces. We will be starting off the week with Back Squats and Squat Cleans and ending the week with a classic Open WOD from years past. Remember that Tuesday is our Member of the Month appreciation WOD, “Kirstin”. Also, remember that this is the Clean Challenge prep week and we will be starting the Clean Challenge on Jan 21st!


Back Squat: 
1 Sets of 5 at 80% then.. 3 Sets of 6 at 70%

Strength Stamina: 
Every 2min for 12min
*Run 200m then
Hang Squat Cleans as
*increasing weight as you go (Suggested %, 60/65/70/75/80/85)


Member of the Month WOD: 
30min AMRAP
15/12 Cal Row
10 Overhead Squats at 75#/55#
8 Lateral Burpees over Bar
6 Strict Toes to Bar
6 Handstand Push-Ups
8 Sec L-Sit *on Rings
10 Power Snatch at 75#/55#
15 Double Unders

Rx+: 115#/75#


Weightlifting Focus:
Split Jerk + Jerk Balance
Every 90sec for 10 Sets
*building but staying controlled

Strength Stamina:
5 Sets of 2min on/2min off
8 DB Power Cleans at 50#/35#
8 DB Push Press at 50#/35#


Sumo Deadlift
3 sets of 10 Reps at 60%

For Time
Cal Row
Burpees to Plate 45#
Toes to Bar

Benchmark Friday:

Front Squat: 
1 Sets of 5 at 80% then.. 3 Sets of 6 at 70%

Benchmark WOD: 
“Open 13.5”
AMRAP For As Long As Possible
15 Thrusters (100/65 lb)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.

L2: Thrusters at 75#/55# + Chin-Over Pull-Ups
L1: Empty Barbell + Jumping Pull-Ups


Team WOD:
Teams of 3 Waterfall Style
4 Rounds for Time
15/12 Push-Ups
12 Alt DB Snatches at 50#/35#
50ft SA OH DB Walking Lunges at 50#/35# (switch at 25ft)
400m Run


Strength Stamina:
20min AMRAP
100m Farmers Carry with 70#/53#
8 D-Ball Cleans at 100#/80#
40m Sled Push
30sec Double KB Front Rack Wall Sit

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