The Weekly Preview *Start of the Clean Challenge!!

Hey all! This week we are kicking things off with some fun clean challenge tests that are sure to challenge you. We start off on Monday with an Overhead Squat 1RM, along with a classic benchmark, and we will end the week with a little mixture of Isabel and Cindy. For those in the Clean Challenge, be sure to record your scores on these workouts as these are great tests to see how you have progressed over the month.

Monday:

Clean Challenge Test #1
A) 1RM Overhead Squat

B) “Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats at 95#/65#
*20min Time Cap

Tuesday:

A) Barbell Conditioning
5 Sets
In 30sec: 5 TnG Power Cleans at 70% of 1RM
In 30sec: Max Effort Bar Facing Burpees
In 60sec Rest

B) Core Conditioning
EMOM x 12min
1) 15 Tuck Crunches
2) 15 Lateral Medball Toss against Wall (right)
3) 15 Lateral Medball Toss against Wall (Left)
4) 10 Glute Bridge DB Bench Press (off bench/hips elevated)

Wednesday:

A) Gymnastics Conditioning
EMOM x 8min
Even: 20-25sec Dip Support Hold Odd: 20-25sec False Grip Hold

B) Clean Challenge Test #2
3:30 AMRAP
400m Run
Max Cal Row
1:30 Rest

x 5 Rounds *Max Cals is Score

Thursday:

20min AMRAP
100ft Sled Push at 3/2 Plates Added
100ft Farmers Carry at 70#/53#
20 GHD Sit-Ups
60sec Wall Sit

R: 60sec between sets
*starting in Waves

Friday:

Clean Challenge Test #3
3 Rounds For Time:
3 Rounds of “Strict Cindy”
10 Power Snatch at 135#/95#

*1 Round of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Saturday:

2 Rounds for Time
800m Medball Run *both run together (only 1 ball)
400ft Walking Lunge *split between partners
40 Strict Toes to Bar *split between partners

Sunday:

A) Landmine Complex Day
Perform 4 Sets of
Landmine Trunk Rotations x 10
Landmine SL RDLs x 10/side
Landmine SA Bent Rows x 10/side
Landmine SA Half Kneeling Press x 10/Side

B) Core Floor Work Finisher
3 Rounds of
Side Plank x 20sec/side
Hollow Rock or Hollow Hold 15rep/30sec
Alt V-Ups x 10
Plank hold x 1min

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