The Weekly Preview 09-24-18

The Weekly Outlook and Special Announcements

This week we will be having our Member of the Month WOD on Tuesday “Bryson”! Monday we will be starting off the week continuing our Back Squat progression working to increase those percentages from last week. There will be some fun workouts this week to work on skill progressions on the Snatch, Bar Muscle-Up, and Handstand Walk, so expect a fair amount of skill work this week.

Monday:

Strength:
Back Squat
As Every 3min for 18min
7 at 65%
5 at 75%
3 at 85%
7 at 70%
5 at 80%
3 at 90%

Conditioning:
**10min Time Cap**
3 Rounds for Time
15 DB Deadlifts at 70/50
9 Burpee Box Jump Overs at 24/20
21 Toes to Bar

Tuesday:

“Bryson”
17min AMRAP
17/13 Cal Bike
7 Strict HSPU
3 Hang Squat Cleans at 185#/125#
85 Double Unders

Wednesday:

Weightlifting:
Power Snatch
Every 2min for 12min
4-4-3-3-2-2 *increasing weight

Strength Conditioning:
EOMOM x 10min
Even: 5 Deadlifts at 75% of 1RM
Max Rep Strict Pull-Ups
Odd: 40sec Ring Plank Hold

Thursday:

5 Rounds for Time *35min Time Cap
Run 800m
50ft HS Walk
3 Rope Climbs

Friday: 

“Barcelona”
14min AMRAP
17 Double-Unders
8 Bar Muscle-Ups
20 Pistols
17 Power Cleans (135/95 lb)

Saturday:

For Time as Partner Pairs
2000m Row
*While Partner Hold Double KB Front Rack at 53/35
200m Abmat Situps
*While Partner Holds Plank Position
100 Empty Barbell OHS
*While Partner Holds Barbell Overhead

Sunday:

Strength:
Take 12-15min to Find a 2RM Bench Press

Strength Conditioning:
10 Rounds for Time
5 Pull-Ups
10 Push-Ups
15 Box Jumps at 24/20

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