Programming Week of 11/04/19
MONDAY
A.
Every 1:30 for 6 Rounds:
3 Hang Squat Cleans (Above the Knee: 75-80% of Hang Clean)
B.
AMRAP 12:
15 Push Jerks
30 Air Squats
60 Double Unders
Scaled: 95/65lbs, Singles
Rx: 115/85lbs
Comp: 155/105lbs
TUESDAY
A.
20 Min to Complete
5 Rounds:
4 Back Rack Reverse Lunges Each Leg (Add weight from last week)
4 Strict Toes to Rings
B.
From 0:00-3:00
400 Meter Run, then Max Pull Ups
(1 Minute Rest)
From 4:00-7:00
400 Meter Run, then Max Overhead Squats
(1 Minute Rest)
From 8:00-11:00
400 Meter Run, then Max Pull Ups
(1 Minute Rest)
From 12:00-15:00
400 Meter Run, then Max Overhead Squats
Score = Total Reps
Scaled: Pull Ups or Ring Rows, 95/65lbs
Rx: Chest to Bar, 115/80lbs
Comp: Ring Muscle Ups, 135/95lbs
WEDNESDAY
A.
4 Rounds:
5 Push Press @ Tempo 12X1
Rest :30
10 Ring Rows
Rest 2:00
B.
AMRAP 20:
30/24 Cal Row
15 Push Ups
30 Wall Balls
15 Deadlift
30 Sit Ups
Scaled: Knee Push Ups, 14/10lbs, 155/105lbs,
Rx/Comp: 20/14lbs, 225/155lbs
THURSDAY
A.
3 Rounds:
5 Turkish Sit Ups (Each Side)
1:00 Plank
B.
3 Rounds - CAP 30
800 Meter Run or 50/40 Calorie Row/Bike
50 Walking Lunges
30 Burpees
FRIDAY
A.
Every 1:30 for 6 Rounds:
3 Hang Squat Snatch (Above the Knee: 75-80%)
B.
Open WOD 20.5
SATURDAY
Comp Class
A.
Every 1:30 for 10 Rounds:
1 Back Squat
*Start at 75% and build based on feel.
*No Misses this week.
B.
“Death By” Squat Clean
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
Etc…
Rx: 155/105lbs
Comp: 185/125lbs
C.
For Time:
200 Meter Run, 27 Toes to Bar, 27 Burpees
200 Meter Run, 27 Calorie Row
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 15 Calorie Row
9AM Class
In teams of 2:
1 Mile Run (Together)
75 Power Snatch
50 Box Jump Over
75 Push Press
40 Box Jump Over
75 Front Squat
30 Box Jump Over
Scaled: 75/55lbs, 20/16”
Rx: 95/65lbs, 24/20”