The Weekly Preview 09.30.19

This week we are coming out of the previous cycle that ended with the Fall Clean Challenge Tests and entering into our new training block. Get ready to see a clear weekly structure that will build week-to-week over the next couple months. To learn more about the next programming cycle, click here.

Monday

Weightlifting
Every 2min for 20min
Clean and Jerk *increasing Load

Barbell Conditioning
6min AMRAP
6 Power Cleans at 135#/95#
6 Push Jerks at 135#/95#
6 Lateral Burpees over the Bar

Tuesday

Gymnastics
EMOM x 10min
Even: 5 Ring Row In and Outs + :10-:15 C2R Hold
Odd: 30sec Nose to Wall HS Hold Weight Shifts

Focus Benchmark WOD
“Strict Helen”
3 Rounds for Time
400m Run
21 KBS at 53#/35#
12 Strict Pull-Ups

Goal time:
Elite Sub 8:00
Level 1 8:00-10:00
Level 2: 10:00-12:00
Level 3: 12:00-15:00

Wednesday

Unilateral Strength Work
Every 2min Alternating Stations for 12min (3 Sets each)
Alternating Stations w/partner

1) Tempo Bulgarian Split Squat (Suitcase DB Loading)
31×1 Tempo x 6-8 Reps

2) Landmine rows
20×1 Tempo x 8-12 reps (each arm)

Strength Conditioning

A) DB Single Leg Dead Lifts
8 Sets x 20sec on/10sec Off (alternating legs every other set)

B) Tabata Single arm DB Push Pres
8 Sets x 20sec on/10sec Off (alternating Arms every other set)

Thursday

“Aerobic Test”

EMOM x 40min
1) Max Cal Row
2) Max Cal Bike
3) Max Rep Shuttle Run
4) Rest

*lowest score on each minute is the only thing you count. So if you get on the row 15-15-12-15-15-13, etc… 12 is your score

Friday

“The Sanitas Open Test”
15min AMRAP
100 Double Unders
30 DB Thrusters at 50#/35#
30 Toes To Bar
20 Burpee Box Jump Overs at 24”/20”
10 Bar Muscle-Ups

Saturday

“Leap Frog Partner Workout”

20min AMRAP
10 Deadlifts at 225#/155#
10 Goblet Squats at 53#/35#
10/8 Push-Ups

Alternating Stations w/partner
So Round 1 is
Partner 1: Deadlifts
Partner 2: Goblet Squat
Partner 3: Push-Ups

and Round 2 is
Partner 2: Deadlifts
Partner 1: Goblet Squats
Partner 2: Push-Ups

Sunday

Turkish Get-Ups
EMOM x 8min
1 Turkish Get-Up/Side
*Choose a Challenging Weight

Strongman WOD x 4 Sets
10 Double KB Swings at 53#/35#
50ft (OH + FR Carry at 53#/35#) x 2
R: 1min
8 Alt D-Ball to Shoulder at 100#/80#
100ft D-Ball Bear Hug Carry at 100#/80#
R: 1min

 

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