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Sneak Peek Week Of April 29, 2019

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Programming week of 4/29/19

Monday

Squat Snatch

On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

“Destiny’s Child”
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

Masters

Squat Snatch

On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch


“Boat Race”

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Tuesday

Body Armor

3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

6 Inverted ring rows

(Scale the pull ups to strict banded and inverted ring rows to regular ring rows)

“Boat Race”

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Wednesday

Power Clean and Jerk

On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks


“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Masters

Body Armor

3 Rounds, Not for Time:
21 Sit-Ups
15 Dumbbell Bench Press
9 Strict Pull-Ups

6 ring rows

(Scale the pull ups to strict banded and inverted ring rows to regular ring rows)

“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Scale to 3 rounds if needed. Scale weight as needed.

Thursday

Strict Pull Ups

1 attempt for max repetitions

If you took a video of your first tries, take another and compare. If not one strict pull up can be completed after checking your progress, do 1 set of max strict banded pull ups with the smallest band possible.

Strict Handstand Pushups
1 Attempt for Max Repetitions

“The Gauntlet”

30 minute AMRAP of:

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

Then

Karabell

10 rounds

Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up

10 push-up

15 squat

Your result is rounds of Cindy completed.

Friday

Pausing Back Squats

On the 1:30 x 6 Sets:
30 Double-Unders
2 Pausing Back Squats

“Bubba Gump”

800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

Masters

Pausing Back Squats

On the 1:30 x 6 Sets:
2 Pausing Back Squats

Strict Pull Ups

1 attempt for max repetitions

If you took a video of your first tries, take another and compare. If not one strict pull up can be completed after checking your progress, do 1 set of max strict banded pull ups with the smallest band possible.

MetCon 3 Rounds:
5:00 Bike
After each set, 200 Meter Sled Pull (75% Bodyweight)

Saturday Community WOD 10AM!!!

May the 4th Be with You Jedi Training WOD

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