200119 - Weekly Preview

The holiday party yesterday was a TOTAL BLAST! Ya’ll looked incredible! Thanks for making it such a special night! I’m uploading them to a google photo drive so I can share the link with you tomorrow!

MONDAY -
* Working on our snatch form today! This is a fun little fast mover to start the week! *
AMRAP 16:
16 Wallballs 20/14
8 Snatches 105/75
16 Lateral Burpees
8 Snatches


TUESDAY -
* Benchmark workout! For my “A group” you’ll have an alternative higher skill and weight option if you’ve done Jackie one too many times! *
”Jackie”
FOR TIME
1000m Row
50 EB Thrusters
30 Pull Ups

A OPTION -
FOR TIME
50 Cal Bike
50 Thrusters 75/55
15 Bar MU

WEDNESDAY -
* Bench/Bro Day! Time to get swole! *
Bench Press
EMOM 12:
2 Reps
(Building to a super heavy double by the last minute!)

WOD - Station Style (:30 on/:30 rest and switch)
KB Tricep Extensions
Landmine Russian Twists
Plate Chest Flies
PVC Pull Downs
Supinated Bar Row

THURSDAY -
* That’s right! Two benchmarks in the same week! Boom! *
Jonestown Sprint - FOR TIME
20 Push Press
20 Burpee Pull Ups
10 Push Press
10 Burpee Pull Ups

Jonestown Crawl - FOR TIME
3 Rounds
10 Deadlifts (115% of BW)
25 Box Jumps

FRIDAY -
* Murph prep! “A group” bring your weight vests to wear please! *
AMRAP 30:
2 Rounds
1 Rope Climb
25 Push Ups
2 Rounds
1 Rope Climb
25 Sit Ups
2 Rounds
1 Rope Climb
25 Squats