Weekly Preview 10-1-2018 to 10-7-2018

The Weekly Outlook and Special Announcements

We are heading into the final week of the Clean Challenge and working on developing those strength progressions as well as building capacity for the re-tests coming up the following week. Expect some good challenges this week and some fun workouts to build you up going into next weeks re-tests!

Monday:

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

Conditioning:
5 Rounds for Time
15 KBS at 70#/53#
25 Wall Balls at 20#/14#

Tuesday:

Today will be a long one and a fun challenge to see if you can get the same number of reps in Metcon #1 to Metcon #2

15min AMRAP
50/40 Cal Row
100 Double Unders
50 Burpees
50 Pull-Ups

5min Rest

15min AMRAP
25 Pull-Ups
25 Burpees
50 Double Unders
25/20 Cal Row

Wednesday:

Weightlifting:
Take 15min to Find
1RM Split Jerk

Conditioning:
EMOM x 12
1) 10 Push Press at 135/95 + 5 Box Jumps at 30/24
2) Rest
3) 4 D-Ball Cleans *choose at challenging weight + 8 Handstand Push-Ups
4) Rest

Thursday:

Weightlifting:
Every 90sec for 15min (10sets)
2 Hang Squat Snatch *increasing load

Conditioning
8min AMRAP
20 Renegade Rows with 50#/35#
20 Weighted Step-Ups with 50#/35#

Friday: 

“Tillman”
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

*Record Total Time

Saturday:

Partner WOD *Lead Frogging for 12 Rounds Total
15 Wall Balls at 24/20
10 Toes to Bar
5 Clean and Jerks at 135/95

*So partner 1 does 15 wall balls, partner 2 does 10 Toes to Bar, Partner 1 does 5 clean and jerks, then partner 2 does 15 wall balls, partner 1 does 10 toes to bar, and parter 2 does 5 clean and jerks and so on until all 12 rounds are complete

Sunday:

4min-6min-4min AMRAPs with 2min rest between each
Start each AMRAP with 500m Row
then AMRAP of
10 Burpee Stick Overs at 20#/16#
10 Alt DB Snatch at 50/35

*Start where you left off on each round off the rower

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