The Weekly Preview 020419

The Weekly Outlook

This is the third week of the Clean Challenge and we are continuing our progressions to keep us working towards improving our Clean Challenge Benchmark test workouts. On Monday we will again work through a barbell cycling complex, Thursday is our aerobic builder day, and Friday will be an all-out effort test workout! Get ready for a fun week and don’t forget the Sanitas Pull-Up Challenge each day. Accumulate those reps and get stronger and healthier!

Monday:

E4MOM x 20min
3 Rounds
6 Deadlifts
4 Hang Squat Cleans
2 S2OH
*Drop after S2OH between rounds

*For Total Load Across

Tuesday:

*We will spend some time today working on muscle-ups! Toe-nail spot strict muscle-ups, the kip swing, box drill muscle-ups, and banded muscle-ups.

EOMOM x 10min
Even: 40sec Burpee Box Jump Overs at 24”/20”
Odd: 40sec Ring Muscle-Ups

R: 5min

EOMOM x 10min
Even: 40sec Burpees
Odd: 40sec Pull-Ups

Rx+: C2B Pull-Ups

Wednesday:

A) Every 90sec for 15min (10sets)
Hang Squat Snatch + Overhead Squat

B) 8min AMRAP
8 Devils Press at 35#/25#
8 Handstand Push-Ups

Thursday:

4 Rounds for Time (40min Time Cap)
30/25 Cal Bike
8 D-Ball Over Shoulder at 100#/80#
100 Running Speed Singles
40sec Ring Plank Hold
1000m Run

Friday:

A) Below Parallel Box Front Squat
at 31X1 Tempo

Every 90sec for 12:00 (8 Sets)
4 Reps at 65-70% of Front Squat

B) “Open 15.5”
For Time
27-21-15-9
Cal Row
Thrusters at 95#/65#

Saturday:

Alternating Rounds with Partner
20min AMRAP
6 Sumo Deadlift at 225/155
9 Lateral Burpees over Bar
12 Ring Rows

Sunday:

“The Michael Butts Special”

In 10min
21-15-9 Bench Press at 135#/95#
7-5-2 Rope Climbs

In 10min
21-15-9
Handstand Push-Ups
DB Power Cleans at 50#/35#

In 10min
21-15-9
Strict Dips
Strict Pull-Ups

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