The Weekly Preview 040119

We’re wrapping up the Sanitas Burpee Challenge and rolling straight into the start of the Sanitas Core Challenge! Each day we will be posting specific core exercises to target the trunk and develop better bracing techniques in order to mitigate injury-risk to the lower back.

Monday:

Strength:
Front Squat w/4sec Pause in the Hole
Every 90sec for 12min (8 sets) *increasing load up to a strong effort, but not max

Strength Conditioning:
EOMOM x 10min
Even: 10-12 Inverted Rows
Odd: 50ft Double KB Front Rack Walking Lunges

Tuesday:

Workout of the Day:
Every 5min for 20min
6 Bar Facing Burpees
3 Power Snatch at 80% of 1RM
200m Run

Wednesday:

Workout of the Day:
40min AMRAP
1000m Row
20 GHD Sit-Ups
25/20 Cal Bike
10/8 Strict Pull-Ups
50 Double Unders
20 Wall Balls at 20#/14#

Thursday:

Weightlifting:
Squat Clean and Split Jerk
Every 2min for 8min
3 Reps at 80% of 1RM

Conditioning:
For Time:
3-6-9-12-15
Hang Squat Cleans at 135#/95#
Strict Handstand Push-Ups

*10min Time Cap

Friday:

For Time:
21-15-9
Deadlifts at 225#/155#
Box Facing Burpee Box Jump Overs at 24”/20”

Cash-Out
20 Ring Muscle-Ups

Saturday:

20min AMRAP
Partner 1: 400m Run = 20 Reps
Partner 2 and Partner 3:
AMRAP of
20 SA DB Hang Clean and Press at 50#/35#
200ft SA OH Walking Lunge with 50#/35#

*Partners will rotate who runs every time someone comes back from 400m.

Sunday:

4 Rounds for Time
20 SA Neutral DB Bench Press at 50#/35# (10 each arm)
200m KB Suitcase Carry (100m Each arm) at 53#/35#
12 Feet Elevated Ring Rows
40sec Handstand Hold

Leave a Reply

You must be logged in to post a comment.