The Weekly Preview Dec 2-Dec 8th

We are moving into week 3 of our 8 week training block and with that, adding in some fun variance to the mix to keep everyone challenged, progressing, and healthy. We will have some specific conditioning days mixed with barbell skill work, along with the continued progression in our core work and carries!

Monday:

Strength
Strict Press
3,3,3+
set 1 @75%
set 2 @80%
set 3 @85% x Max Reps

A different kind of Death by Handstand Push-Ups
Min 1-3: 3 Strict Handstand Push-Ups
Min 4-6: 5 Strict Handstand Push-Ups
Min 7-8: 7 Strict Handstand Push-Ups
Min 8-10: 9 Strict Handstand Push-Ups
Min 11: Max Effort Strict Handstand Push-Ups

Tuesday:

Conditioning
6min AMRAP
Partner 1: Max Rep
PVC Pipe Over Unders at 24”/20”
Partner 2: Double KB Front Rack Carry x 50ft
Farmers Carry x 100ft

R: 4min Rest

6min AMRAP
Partner 1: 10 PVC Pipe Over Unders
Partner 2: Max Double KB Front Rack Wall Sit Hold

Core Work
8min AMRAP
10 plate half moon
10 plate G2OH
10 weighted sit ups

Wednesday:

Weightlifting Focus
Every 2min for 14min
2 Power Cleans
4 Front Rack Step Back Lunges
2 Thrusters
*Working up to a heavy

Strength Work
E2:30MOM x 10min
7 Back Squats at 65-70%
10 Hip Thrusts at a challenging weight

Thursday:

25ft Seal Walk forward
25ft Seal Walk backward
10 Strict Toes to Bar
10 Single Arm KB Snatch R
10 Single Arm KB Snatch L
400m Run

R: 2min

x3 Sets

Friday:

10 Rounds for Time:
3 Strict Handstand Push-Ups
6 Deadlifts at 60% of 1RM
8/6 Strict Pull-Ups
24 Double-Unders

Saturday:

EMOM x 30min
min 1: Cal Row x 15/12 Cals
min 2: Deadhang (close/mid/wide grip) x 30sec
min 3: Burpee Tuck Jumps x 10 Reps
min 4: Side Plank x 15sec/side
min 5: Frog Jump + Lateral Shuffle x (5 + 10ft out and back) x 2
min 6: Slam Ball Wall Sit at 50/40 x 30sec

Sunday:

Strength
Deadlift From Blocks
5,5,4,3
rest 2-3mins
Barbell is set up just below knee – adjust blocks appropriately

Conditioning
For Time:
25/20 Cal Row
50ft HS Walk
50 American KBS at 53#/35#
50ft HS Walk
25/20 Cal Row

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