The Weekly Preview March 9th

Heading into Week 3 of the Clean Challenge everyone! Keep things rolling and when you get through this week you have officially done whats needed to successfully develop healthy habits. They say it takes 21 days, so make it to Sunday and the 4th week will be easy.

We are building through those progressions and starting off the week with dynamic lower body effort. We will then move into our upper body vertical pressing strength on Tuesday and finishing off with a fun endurance WOD Friday!


Speed Strength
Wide Stance Box Squats
31×1 Tempo

10 Sets of 3 Reps
R: 30sec after each
at 55% of 1RM Back Squat

Strength Conditioning
30 Wall Sit
Double KB Front Rack Walking Lunge x 50ft
6 Squat Jumps
R: 60sec
x 4 Sets


Upper Body Srength Work
Push Press
3-6-9 Reps at 70%
3-6-Max Reps at 75%

Upper Body Strength Accessory
10min AMRAP
8/6 Banded Strict Chest to Bar
10 Parallete Push-Ups
10 Plate Ground to Overhead at 45#/25#
15 Plate Bent Over Rows at 45#/25#


Unilateral Strength
3-Way Lunge with Waiters Hold x 5/side
*Superset with 5 Dynamic Seated Box Jumps

Strength Conditioning
4 Rounds
10 Russian KBS at 70#/53#
15 Box Jump Overs at 24”/20”
Max Cal Bike x 1min *only lowest round counts

R: 90sec after each round


Every 90sec x 10 Sets
Snatch Balance + Overhead Squat (2sec Pause in Hole)
*increasing to a heavy for the day

Workout of the Day
3 Rounds for Time
7 Low Hang Squat Snatch at 135#/95#
15 Bar Facing Burpees


Aerobic Threshold/Core Focus
30min AMRAP
2 Wall Walks
10 Rotational Ball Slams at 30#/20#
20 Abmat Sit-Ups
50ft Seal Walk
30/25 Cal Row


“Partner Hero WOD”
Hotshots 19
6 rounds for time of:
30 Air Squats (each)
19 Power cleans (Split Work)
7 Strict pull-ups (each)
Run 400 meters (Run together)

Men: 135-lb. clean
Women: 95-lb. clean


Paused Bench Press
Work up to a 3RM
*pause is just off chest not on chest

For Time:
50 Bench Press at 135#/85#
50/40 Push-Ups

Leave a Reply

You must be logged in to post a comment.