The Weekly Preview 070819

Monday: Member of the Month WOD!

“Abs Like Chad”
28min AMRAP
71 Double Unders
19 Power Cleans at 95#/65#
12 Overhead Lunges at 95#/65#
12/8 Bar Muscle-Ups

Chad’s Birthday is December 28th, 1971 and his favorite number is 12. Hence why there are two 12s in the rep scheme and the the others make up 1971. Chad is a big fan of most movements, but really dislikes overhead walking lunges. His favorite style workouts are endurance style AMRAPs, so today we are going long and working on pacing this one out.

Tuesday

Back Squat Strength Work
Tempo at 32×1 = 3 Count Eccentric, 2 Count Pause, Explode up, 1 Breath at Top
Every 3min for 12min 5 Reps at PE of 70-80%

Metcon
Today we are going fast
21-15-9
Front Squats at 95/65
Push Press at 95/65

Wednesday

Quick Feet Drills Tabata Trash Up
12min as 20sec on/10sec transition
A) Lateral High Knee Hurdles
B) Plate Toe Taps Plate
C) Lateral Speed Steps

Aerobic Stamina
3 Rounds
400m Run
2min Plank Hold
200m Farmers Carry at 53#/35#
1min Hollow Hold

Thursday

Deadlift Strength
Sumo Deadlift
Every 90sec for 6 Sets
3 Reps as 1.1.1 at 60-80%

1:1 Interval Day
5 Rounds of 90sec on/90sec off
20 Air Squats
8 Burpees
Max Strict Pull-Ups

Friday

Focus is on consistency and staying steady with intervals of 2:1

5min AMRAP
25 Double Unders
5 Hang Power Snatch at 115#/75#
5 Strict Handstand Push-Ups

R: 2:30min

5min AMRAP
Run 400m
Max Cal Row in Remaining Time

R: 2:30

5min AMRAP
25 Double Unders
5 Hang Power Snatch at 115#/75#
5 Strict HSPU

R: 2:30

5min AMRAP
Run 400m
Max Cal Row in Remaining Time

Saturday:

Team Saturday
Teams of 3
20min AMRAP
Partner 1:
40/32 Cal Bike
Partners 2 and 3: Working on AMRAP of
15 Toes to Bar
15 Box Jump Overs at 24/20”
2 Rope Climbs

Sunday:

Sunday Carries and Stability
EMOM x 25min
1) 20m KB FR + OH Carry/side
2) 40m D-Ball Carry
3) 30sec Wall Sit *Holding 20#/14# Wall Ball
4) 15sec False Grip Ring Row Hold to Chest
5) Rest

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