The Weekly Preview 12-10-18

The Weekly Outlook

Monday:

8min AMRAP
1000m Run Buy-In then
AMRAP of
9 Hang Power Cleans at 115#/75#
6 Bar Facing Burpees

4min Rest

6min AMRAP
Max Clean and Jerks at 185#/125# *from the floor

4min Rest

8min AMRAP
1000m Run Buy-In then
AMRAP of
9 Hang Power Cleans at 115#/75#
6 Bar Facing Burpees

Rx+: 155#/105# for AMRAPs and 205#/145# for Max Rep Clean and Jerks

Tuesday:

A) Every 2min for 10min
Push Press x 5 Reps at 75-80%
Strict Pull-Up x 5-7 Reps *weighted if you can get rep range easy

B) EMOM x 15min (5 Sets)
1) 45sec DB Bench Press at 50#/35#
2) 45sec Ring Rows *body parallel, feet elevated
3) Rest

Wednesday:

A) Every 90sec for 15min (10 Sets)
1 Back Squat w/5sec Pause
*start at 40-50% and increase weight as you go

B) 10min AMRAP
35 Double Unders
10 Double KB Front Squats at 53#/35#
10 Box Jump Overs at 24/20

Thursday:

A) Take 12min to Find a
Heavy 3RM TnG Power Snatch

B) Every 4min for 16min
100m Shuttle Run
15 Double DB Ground to Overhead at 35#/25#

Benchmark Friday:

For Time:
50/40 Cal Row
50 Wall Balls

R: 4min

40/32 Cal Row
40 Wall Balls

R: 3min

30/25 Cal Row
30 Wall Balls

R: 2min

20/16 Cal Row
20 Wall Balls

R: 1min

10/8 Cal Row
10 Wall Balls

Saturday:

A) EMOM x 10min
10 Toes to Bar
*once you fail 10 toes to bar, drop to 9 toes to bar, once you fail 9 toes to bar, go to 8 toes to bar and so on for 10min

B) 3 Partner Tag Team Style
15min AMRAP
Partner 1: 200m Run
Partner 2: Plank Hold
Partner 3: Max Burpees (only if plank is held)

Sunday:

A) Bench Press
E3MOM
5 Reps at 75%
3 Reps at 80%
7 Reps at 70%
5 Reps at 80%
3 Reps at 85%

B) 12min AMRAP
1 Rope Climb
6 Strict Pull-Ups
30sec Handstand Hold
6 DB Strict Press at 50#/35#

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