The Weekly Preview 09.16.19

This is the last week of our progressions for the 7-week cycle and Clean Challenge tests!! We are excited to see how you all have progressed over the recent weeks. Keep up all the hard work and try to make sure you get some good rest next weekend as we move into our testing phase the week of September 23rd!

A special reminder that the Vertile House Gala is on September 27th. This will be at Folsom Field, with a live DJ, open bar, tons of dancing, and 80s theme attire! Tickets are $100 and all the proceeds go to helping the kids of Haiti with food, housing, and getting an education.

Monday: Squat Strength

Overhead Squat Progression
E3MOM x 15min
3 Overhead Squats + 7 Back Squats

Strength Conditioning
AMRAP x 10min
Strict Pull-Ups


3/2 Interval Conditioning
15 Burpees
20 Russian KBS at 53#/35#
25/20 Bike

R: 2min
x 6 Sets

Goal is about 2:30-3:00 on/2:00 off

Wednesday: Weightlifting Focus

Weightlifting Wednesday
Every 3min for 18min
Clean Pull + Hang Squat Clean + Split Jerk +
Squat Clean + Split Jerk

Sprint Cardio
For Time: *Sprint!
Row 500m/425m
Run 1000m

Thursday: Grip Strength

Gymnastics Progression
EMOM x 8min
Even: 15-20sec Ring Dip L-Sit
Odd: 15-20sec False Grip Ring to Chest Hold

Walks, Carries and Holds
AMRAP x 20min
50ft HS Walk
100m Farmers Carry at 53#/35#
100ft Straight Arm Sled Push at 3/2 Plates added or Rogue Box on Rubber w/1 Plated addded
60sec Deadhang
60sec Plank Hold

Friday: Clean Challenge Primer

Squat Progression
Every 2min for 6min
1 Overhead Squat at 85-95%
Every 2min for 6min
5 Back Squats at 75-80%

Clean Challenge Test #3 Primer
5 Rounds for Time:
3 Power Snatch at 135#/95#
5 Strict Pull-Ups
7 Burpees to Target
9 Air Squats

RX+: 185#/125#

Saturday: Partner Saturday

Partner WOD
Partner 1: Rows 500m/425m
Partner 2: Completes
100ft Walking Lunge
10 Toes to Bar

*Finish a round and rest until your partner completes their work then rotate stations

*Complete 10 Total Rounds, So you will each get 5 Rounds of each segment

Sunday: Midline Madness

Core Work
Front Plank x 30sec
Side plank + hip thrust x 8/side
Leg Circles x16
Boat Hold :20
Rest :60
Complete circuit 3 times


3 Rounds for Time
100ft Double KB Front Rack Carry at 53/35
8 D-Ball Over Shoulder at 100#/80#
15 Inverted Rows
3 Wall Walks

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