Programming Week of 10/21/19
MONDAY
A.
Every 1:30 for 6 Rounds:
3 High Hang Squat Clean (65-75% of Hang Squat Clean)
*Reset each rep at hip (no rebounding)
B.
3x5 Clean Grip Deadlift (90% of 1RM Squat Clean from Floor)
C.
AMRAP 14:
20/15 Calorie Bike
20 Alternating DB Snatch
20 Burpees
20 Pull Ups
Scaled: 35/25lbs, Ring Rows
Rx: 50/35lbs, Pull Ups
Comp: 70/50lbs, C2B
TUESDAY
A.
4 Rounds:
8 Back Rack Reverse Lunges Each Leg (Add weight from last week)
Rest :30
8 DB Bent Over Row (Each Arm)
Rest 1:30
B.
For Time - CAP 15
3 Rounds:
15 Deadlifts
20 DB Front Squats
80 Double-Unders
Scaled: 135/95lbs, 35/25lbs, 160 Singles
Rx & Comp: 205/145lbs, 50/35lbs
WEDNESDAY
A.
4 Rounds:
4 DB Push Press @ Tempo 40X1 (build in weight from last week)
Rest :30
8 OH Plate Sit Ups
Rest 1:30
B.
Every 4:00 for 5 Rounds:
200 Meter Run
12 Hang Power Snatch
7 Handstand Push Ups
Scaled: Pike Push Ups, 75/55lbs, 150 Meter Run
Comp/Rx: Kipping HSPU, 95/65lbs
Comp: Strict HSPU, 115/85lbs
THURSDAY
A.
Alternating OTM 8: (4 Rounds Each)
Min 1 = :30 Max Jump Rope
Min 2= 1-2 Rope Climbs
Scaled: Singles, Modified Rope Climb
Rx: Double Unders, Rope Climbs
Comp: Double Unders or Triple Under Attempts, Legless Rope Climbs
B.
For Time - CAP 25
50-40-30-20-10
Calorie Row
10-20-30-40-50
Calorie Bike
Scaled: 45-35-25-15-5 Rep Scheme for Both Movements
FRIDAY
A.
Every 1:30 for 6 Rounds:
3 High Hang Squat Snatch (65-75% of Hang Snatch)
*Reset each rep at hip (no rebounding)
B.
3x5 Snatch Grip Deadlift (90% of 1RM Squat Snatch)
C.
Open WOD 20.3
SATURDAY
Comp Class
A.
Every 3:00 for 6 Rounds:
3 Back Squat
*Build From Last Week
B.
OTM 16:
Min 1: Calorie Row (Comp: 20/15 Cal, Rx: 15/12 Cal)
Min 2: 8 Shoulder to Overhead (Comp: 185/125lbs, Rx: 155/105lb)
Min 3: 12 Alternating Pistols
Min 4: 10 Ring Dips
C.
For Time:
400m Run
9 Power Snatch
800m Run
15 Overhead Squats
400m Run
9 Squat Snatches
Rx: 165/115lbs
Comp: 205/145lbs
9AM Class
Teams of 2
20 Minute AMRAP
30 Power Clean 95/65 lbs
24 Shoulder to Overhead 95/65 lbs
16 Toes-to-Bar
200 Meter Run (Together)