The Weekly Preview 10-29-18

The Weekly Outlook!!

Monday:

This week we will be starting it off with a challenging EMOM style workout. The goal today is about staying on pace and maintaining 45sec on/15sec off throughout each minute.

EOMOM x 10min
Even: 6 Thrusters at 95/65 + 6 Bar Facing Burpees
Odd: 10 Power Cleans at 95#/65# + 10 Air Squats

R: 5min

EOMOM x 10min
Even: 6 Thrusters at 95#/65# + 6 Bar Facing Burpees
Odd: 10 Power Cleans at 95#/65# + 10 Air Squats

Rx+: 115#/75#, Pistols

Tuesday:

Today is about stamina and building that aerobic engine!

Conditioning 
40min AMRAP
Row 1000m
200m Dumbell Farmers Carry at 50/35
20 Push-Ups
20 Ring Rows

Wednesday:

Strength
Every 2min for 12min
8 KB Front Rack Bulgarian Split Squats (each leg)
5 Dynamic Seated Box Jumps

“Fright Night” 
4 Rounds for Time
12 Deadlifts at 225/155
24 Wall Balls at 20/14
36 Double Unders

Thursday:

Weightlifting
EMOM x 10min
Push Jerk + Split Jerk *increasing weight as you go

Gymnastics Conditioning
8min AMRAP
2-4-6-8-10….
Strict Handstand Push-Ups
Strict Toes to Bar

Friday: 

For Time:
10-8-6-4-2
Squat Snatch at 135/95
20-16-12-8-4
C2B Pull-Ups

Saturday:

3 Person Team Workout
30min AMRAP
60 Cal Row
30 Power Cleans at 135/95
30 Bar Facing Burpees

Sunday:

Strength
Bench Press
10-3-10-3-10-3
*increasing weight on each wave of 10 and 3

Strength Conditioning
12min AMRAP
50ft Front Rack + Overhead Carry at 53#/35# (each hand) *switch at 25ft
15 Weighted Crunches Holding 35#/25# DB
3 Wall Walks

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