Programming Week of 10/7/19 (Deload)
Monday - Upper Body Pulling
A.
20 mins Tech + Coaching
Pull Ups
Chest to Bar Pull Ups
Bar Muscle Ups
Ring Muscle Ups
B.
5 Rounds - CAP 20
200m Run
16 Single Arm DB Hang Squat Clean (8 each side)
200m Run
16 Single Arm DB Push Press (8 each side)
Scaled: 35/25lbs
Rx: 50/35lbs
Comp: 70/50lbs
Tuesday - Hips
10 mins Hip Mobility
Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8
Glute Wall Stretch - https://youtu.be/KzLjG9dgFF0
Psoas Floss - https://www.youtube.com/watch?v=Xcx9P5KFNk8 @ 2:45
B.
25 min AMRAP
50 Double Unders
20ft DB Overhead Walking Lunge (left)
3 KB Turkish Get Ups (each side)
20ft DB Overhead Walking Lunge (right)
5 Clean + Jerks
Scaled: 75 Single Unders, 35/25lbs, 35/25lbs KB, 95/65lbs
Rx: 50/35lbs, 53/35lbs KB, 135/95lbs
Comp: 50/35lbs, 53/35lbs KB, 155/105lbs
Wednesday - Handstands
10 mins Shoulder Mobility
Lax Ball Scap Smash
Banded Lat Stretch
10 mins
Handstand Holds (against wall + freestanding)
Handstand Walks
B.
12 min AMRAP
15 Cal Assault Bike
12 Single Arm DB Thrusters (6 each side)
9 Toes to Bar
Scaled: 35/25lbs, Hanging Leg Raise
Rx: 50/35lbs
Comp: 70/50lbs
Thursday - Rowing
A.
10 mins Row Technique
4 Rounds
30 Strokes
1:30 Rest
B.
For Time - CAP 20
40/30 Cal Row
50 Wall Balls
40/30 Cal Bike
50 Push Ups
40/30 Cal Row
50 Walking Lunges (unweighted)
40/30 Cal Bike
Scaled: 14/10lbs, Elevated Push Ups
Rx + Comp: 20/14lbs
Friday - Weightlifting
A.
10 mins - Snatch Technique
Snatch Grip Push Press
Snatch Balance
10 mins - Clean Technique
Lift Offs
Pulls
Jerks
B.
Open Workout 20.1
TBD
Saturday
Comp Class
A.
Back Squat
5 x 5
Start around 65-70% and build as possible, no missed reps
B.
OTM 12
Min 1: 30ft Handstand Walk
Min 2: 12 Alt Pistols
C.
AMRAP 10
1 Mile Run
Max Clean and Jerks @ 135/95lbs
Rest 3 Minutes
AMRAP 7
800m Run
Max Power Snatches @ 115/85lbs
Rest 3 Minutes
AMRAP 4
400m Run
Max Thrusters @ 95/65lbs
9am Class
For Time - CAP 35 - Teams of 3
75/55 Cal Assault Bike
75 Overhead Squats
60/45 Cal Assault Bike
75 Pull Ups
45/35 Cal Assault Bike
75 Power Snatch
30/25 Cal Assault Bike
75 HSPU
Scaled: 75/55lbs, Ring Rows, Push Ups
Rx: 95/65lbs
Teams can break up the reps anyway, 1 person working at a time