The Weekly Preview 11-19-18 to 11-25-18

The Weekly Outlook!!

Happy Turkey Week everyone! This week we will have a modified schedule as we have the 6:30/7:30 classes cancelled on Wednesday, Thursday we have only the 8:30am and 9:30am WODs, and on Friday we have 8:30/9:30/10:30/11:30am WODs only.

As per usual we will be doing Hero WOD on Thanksgiving Day, and the rest of the week will move in accordance with the normal weekly structure.

Monday:

Strength:
Paused Overhead Squat
4-4-4-4 *Pause on 4th rep for 3sec in the hole

Conditioning:
For Time
21-15-9
Overhead Squats at 95#/65#
Toes to Bar
15-12-9
Squat Snatch at 95#/65#
Bar Facing Burpees

Tuesday:

5min AMRAP
10 DB Hang Clean and Press at 50#/35# (switch at 5)
10 Deadlift at 225/155
10 Box Jumps at 24”/20”

3min Rest

5min AMRAP
Max Cal Row

3min Rest

5min AMRAP
10 Box Jumps at 24”/20”
10 Deadlift at 225/155
10 DB Hang Clean and Press at 50#/35# (switch at 5)

Wednesday:

Strength
Bench Press
4-4-4-4 *increasing load as you go

Conditioning
10min AMRAP
40m Farmers Walk with 70#s/53#s
12/8 Strict Dips
15 Wall Balls at 20#/14#

Thanksgiving:

“Wes”
For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/125 lb)
Then:
800 meter Run (with 25/15 lb Plate)

Friday: 

Strength:
Front Squat
4-4-4-4 *with pause in hold for 3 sec on 4th rep of each set

Conditioning:
5 Rounds for Time
30 Double Unders
15 KBS at 53#/35#
9 Thrusters at 95#/65#

Saturday:

2000m Partner Row Buy-In *can split anyway you want
21-15-9
Synchro Deadlifts at 225/155
Synchro Bar Facing Burpees
250m *each Row Sprint Cash-Out to Finish off workout

Sunday:

Strength:
Take 12min to Find a 5RM Push Press
Then take 85% of 5RM and perform Max Reps

Conditioning:
EMOM x 12min
1) Nose to Wall Handstand Hold x 30sec
2) 40sec Max Effort (Strict Pull-Up + 5sec Chin over Bar Hold)
3) 15sec Dip Support Hold + 5sec eccentric + 10 Sec bottom of Dip Hold
4) 40sec Max Effort Ring Rows

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