Weekly Preview 10-28-19

Monday:

Strength
Back Squat (42×1 Tempo)
Every 2min for 12min
4 Reps *at around 60% of 1RM Back Squat

Conditioning
2 Rounds for Time
25 Toes to Bar
50 Wall Balls at 24/20
100 Double Unders

Tuesday

Gymnastics
12min EMOM
1) :30 Chin Over Bar Hold
2) 2-3 Toe-Nail Spot Strict Ring Muscle Ups w/Pause at Chest
3) 6-8 Strict HSPU

Conditioning
3 Rounds of
40sec Bike Sprint
20sec Rest
40sec Unbroken Russian KBS at 53#/35#
20sec Rest
40sec Max Strict Pull-Ups
20sec Rest

Wednesday

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 10-12 Reps

2) Landmine rows
20×1 Tempo x 10-14 reps (each arm)

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
Dumbbell Deadlifts at 50#/35#
Dumbbell Hang Squat Cleans at 50#/35#

Thursday *Halloween

Aerobic Builder
Every 1:45 for 42min
1. Row 26/21
2. Bike 30/23
3. Shuttle Run 600ft
4. D-Ball Carry 250ft

Friday: “Open WOD 20.4”

No real predictions, but what we would like to see

Each Round for Time *Total Combined Time is Score
0:00-4:00
15 Wall Balls at 20#/14#
10 Power Cleans at 135#/95#
5 Ring Muscle-Ups
4:00-11:00
30 Wall Balls at 20#/14#
20 Power Cleans at 135#/95#
10 Ring Muscle-Ups
11:00-21:00
60 Wall Balls at 20#/14#
40 Power Cleans at 135#/95#
20 Ring Muscle-Ups

Saturday

Based on Open WOD Friday

Sunday

Strength
Turkish Get-Ups
Every 2min for 12min
3 Turkish Get-Up/Side
*Choose a Challenging Weight

Strength Conditioning
10min AMRAP
10 Dumbbell Bench Press at 50#/35#
10 Ring Rows
10 D-Ball Squats at 100#/80#

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