The Weekly Preview 11-12-18 to 11-18-18

The Weekly Outlook!!

This week we will be a having he Member of the Month WOD on Tuesday, November 13th! Remember that this will be a day without music and speaking – find out why. So come in ready and prepared to be walked though the workout with visual and tactile cues. This weekend we have 29 athletes competing at this years Turkey Challenge competition down the road in Broomfield. We will be posting heat schedules and a little more info about all the athletes competing this weekend!

Monday:

Today we will be honoring our veterans with a Hero WOD…

“WITTMAN”
7 Rounds For Time
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)

Tuesday:

Weightlifting
Pause Squat Snatch + Hang Squat Snatch w/2sec Pause in hole
Every 90sec for 12min (8 Sets)

Conditioning
8min AMRAP
50ft SA DB OH Walking Lunges at 50#/35# (switch at 25ft)
10 Burpees to Target *ideally 6” above head

Wednesday:

Remember… We’re doing the member of the month workout for Meg Tufo! Meg is deaf and has been a member with us for 5 years and throughout that 5 years, she’s never once been able to listen to music or hear the coaches’ cues. And since she continues to crush it so hard in the gym every week, we’re all going to get a taste of what Meg’s daily experience in the gym is like, with no music, and no verbal cues. This will be all day. It might be a bit cold in the morning and night time hours so bring gloves, a hat, and a jacket if you feel that you will need it.

“Meg”
For Time:
6 Front Squats at 185#/125#
400m Run
29 Pull-Ups
400m Run
19 Toes to Bar
400m Run
86 Double Unders
400m Run
86 Double Unders
400m Run
19 Toes to Bar
400m Run
29 Pull-Ups
400m Run
6 Front Squats at 185#/125#

Thursday:

Every 2min for 24min ****Sprint Day****
Altnating segments (4 Rounds of each)
1) :30sec Bike
2) :30sec Sled Push at 3/2 Plates added
3) :30sec Lateral Box Jump Overs at 16”/12”

*Record Total Reps

Friday: 

Strength
Front Squat
Take 12min to Find a 3RM

Metcon
10min AMRAP
5 Hang Squat Cleans at 135/95
5 Strict Handstand Push-Ups

Saturday:

Teams of 3 ***all work is split evenly***
300 Double Under Buy-In
3 Rounds of
60 Alt DB Snatch
60 Pull-Ups
300 Double Under Cash-Out

Sunday:

Strength
EMOM x 10min
1st: Max Rep DB Bench Press at 50#/35#
2nd: Max Rep Inverted Rows
3rd: Rest

Strength Conditioning
20m Seated Sled Face Pulls
6 D-Ball Cleans at 100#/80#
6 D-Ball Squats at 100#/80#
12 Ring Dips

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