201115 - Week Preview

MONDAY
(GOAL = Under 20 minutes)
Starting the week with a great cardio and weightlifting combo!

STRENGTH
Split Jerk (from the rack)
Every 90 seconds for 9 minutes - 6 Rounds

FOR TIME
12 Rounds
14/12 Calories of Cardio
12 Shoulder to Overhead 95/65

TUESDAY
(GOAL = 75 Step Overs)
We’re working our way towards a couple of big wallball benchmark WODs so use this one to help you PR later!)
FOR REPS
2 Minutes x 5
12 Wallballs
Max WB Box Step Overs
(:30 rest between)

STRENGTH
Back Squat
6, 6, 6, 6, 6
Then…
EMOM 5:
(Using the same weight)
5 - 4 - 3 - 2 - 1

WEDNESDAY
(GOAL = 6 Total Rounds)
Light fast and furious snatches/Oh squats!
AMRAP 5:
10 Snatches 75/55
5 Dips
AMRAP 7:
7 Overhead Squats
7 Push Ups
AMRAP 9:
30 Snatches
30 Dips
30 Overhead Squats
30 Push Ups

THURSDAY
(GOAL = Get swole)
Tabata
8 Rounds of each movement
Alternating sides each round
:20 work/:10 rest
SA Seated Spider Curls
SA Seated Press
SA Standing Anchored Row
3 MINUTES REST B/W EACH MOVEMENT
Must complete
30 Russian Twists
30 Weighted Crunches

FRIDAY
We did this EXACTLY 11 months ago! Check out your score and try to BEAT IT!
”The Seven”
7 Rounds
7 Handstand Push Ups
7 Thrusters
7 Knees to Chest
7 Deadlifts
7 Burpees
7 KB Swings
7 Pull Ups