The Weekly Preview 11-11-19

We have finished up our cycle and are doing some fun re-tests this week in preparation for the next cycle starting on November 18th. This cycle will take us through the holidays and into mid-January and up to the next Clean Challenge. We will be sending out a blog post about our next block of training in the next week, so you can be sure to be up to date on everything going on in the gym.

Monday: Veterans Day

“Klepto”
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

The “Klepto” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, March 6, 2012 (120306).

Tuesday: Helen Retest Day

Gymnastics Skill Work
EMOM x 9min
Min 1: 30sec Handstand Walk
Min 2: 2 Rope Climbs
Min 3: Rest

Benchmark Test
“Strict Helen”
3 Rounds
400m Run
21 American KBS at 53#/35#
12 Strict Pull-Ups

Wednesday KB Flow Day

A) KB Flow Complex x 7min AMRAP

Right Arm
KB Row
KB Kneel and Clean
KB Press and Stand
KB Split Snatch
KB Cossack Squat (Right)

Left Arm
KB Row
KB Kneel and Clean
KB Press and Stand
KB Split Snatch
KB Cossack Squat (Left)

B) Strength Accessory x 4 Sets
Ring Archer Push-Ups x 4-6/Side
Alternating V-Ups x 16-20 Reps
Slider Body Saws x 8-10 Reps

Thursday: Functional Threshold Power Re-Test

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

*Wear a heart rate monitor today if you have one. Your average heart rate should give you a pretty good indication of your top end of Zone 4 (Threshold). i.e. if its 171, then your Zone 4 is probably around 158-172 and this would be where you want to hit those intervals of 4-7min. When we say 85%, this is what we mean.

Friday: Upper Body Pressing Test

Upper Body Max Effort
A) 12min to Establish 1RM Strict Press

Upper Body Strength Endurance
B) Death by Strict HSPU
Min 1: 1 Rep
Min 2: 2 Reps
Min 3: 3 Reps
Min 4: 4 Reps
Min 5: 5 Reps
and so on until failure. If you can get over 10, then add a deficit.

Saturday: Team WOD Day

In a 4 Team Waterfall
3 Rounds for Time
30/24 Cal Row
20 Burpees
50 Double Unders
20 Toes to Bar
30 Wall Balls at 20#/14#

Sunday

5 Rounds for Time
100ft D-Ball Carry
2 Turkish Get-Ups (each side) at 70#/53#
3 Rope Climbs
5 Bench Press at 185#/125#

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