Week of 2019.01.28 Preview
Microcycle Preview
- Monday: thrusters
- Tuesday: deadlift
- Wednesday: rowing pacing work
- Thursday: gymnastics
- Friday: back squat
- Saturday: team workout
Saturday 2019.01.26
Conditioning
With a partner, complete for time:
- 70 Toes to Bar
- 100 Power Clean and Push Jerks (115/75)
- 140 Calories
The toes to bar must be completed alternating every 15/15, 20/20 reps. The power clean and push jerk must be completed alternating every 20/20, 30/30 reps. The calories must be completed alternating every 30/30, 40/40 reps.
Friday 2019.01.25
Strength
Back Squat
- 3 x 8-10 @ 10X1
Conditioning
21-15-9 reps of:
- Squat Cleans (135/95)
- Box Jumps w/ step down
Thursday 2019.01.24
Gymnastics
Performance
Every minute on the minute for 8:00:
- 4 Strict Pull Ups + 4 Kipping Chest to Bar Pull Ups
Fitness
Every minute on the minute for 8:00:
- 4 Horizontal Ring Rows + 8 Kip Swings
Conditioning
3 Rounds
Complete as many rounds as possible in 3:00:
- 15 Kettlebell Swings (53/35)
- 30 Double Unders
- 10 Wall Facing Shoulder Touches
Rest 3:00 between rounds
Wednesday 2019.01.23
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
- 10 Toes to Bar
- 20m Dumbbell Front Rack Walking Lunge (35/25)
- 10 Devil Press
- 20m Dumbbell Front Rack Walking Lunge
- 10 Toes to Bar