Programming Week of 11/11/19
MONDAY
A.
15 Min
Build to Heavy Complex:
2 Hang Squat Cleans Above the Knee + 3 Front Squat
B.
For Time- CAP 14:00
25/20 Cal Bike/Row
30 Alt. DB Snatch
25/20 Cal Bike/Row
30 Toes-to-Bar
25/20 Cal Bike/Row
30 Hang DB C&J
25/20 Cal Bike/Row
Scaled: 35/25lbs, Hanging Knee Raises
Rx: 50/35lbs
Comp: 70/50lbs
TUESDAY
A.
3 Rounds:
20 Deficit 3” BB Reverse Lunges (Alternating Legs-10 Each Side)
Rest 1:00
20 Plate Russian Twist (10 Each Side)
Rest 2:00
B.
AMRAP 15:
2 Rounds of “Cindy”
1 Round of “DT”
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
DT:
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Scaled: 95/65lbs, Ring Rows
Rx: 135/95lbs, Pull Ups
Comp: 155/105lbs, C2B
WEDNESDAY
A.
15 Min:
5 Rounds:
3 Push Press @ Tempo 12X1
5 DB Bent Over Row Each Arm
B.
For Time- CAP 18:00
3 Rounds:
75 Double Unders
10 DB Burpee Box Step-Overs
Directly Into…
3 Rounds:
21/15 Calorie Row
21 Thrusters
Scaled: 35/25lbs, 75/55lbs, 150 Singles
Rx: 50/35lbs, 95/65lbs
Comp: 50/35lbs, 115/80lbs
THURSDAY
A.
3 Rounds:
6 Barbell Roll Out
15 Banded Goodmornings
25’ HS Walk or :30 Second HS Hold on Wall
B.
AMRAP 4:
40/30 Calorie Row
Max Rep Rope Climbs with Remaining Time
-Rest 2:00-
AMRAP 4:
40/30 Calorie Bike
Max Rep Devils Press 35/25lbs With Remaining Time
-Rest 2:00-
AMRAP 4:
40/30 Calorie Row
Max Rep Sit Ups With Remaining Time
-Rest 2:00-
AMRAP 4:
40/30 Calorie Bike
Max Rep Burpees with Remaining Time
FRIDAY
A.
15 Min:
Build to Heavy Complex
2 Hang Squat Snatch Above the Knee + 3 Overhead Squats
B.
5 Rounds: CAP-16:00
15 KB Swings
15 Push Press
15 Box Jumps
Scaled: 35/25lbs or Russian Swings, 75/55lbs, Box Step Ups 24/20”
Rx: 53/35lbs, 95/65lbs, 24/20”
Comp: 53/35lbs, 115/80lbs, 24/20”
SATURDAY
Comp Class
A.
Every 2:00 for 4 Rounds:
5 Front Squats @ Tempo 33X1
*Start at 60-65% and build based on feel.
*Stick to Tempo
B.
OTM 16:
Min 1: 3-5 Ring Muscle Ups or 5-10 Ring Dips
Min 2: 12 “Heavy” Unbroken Goblet Squats (Push the weight)
Min 3: 15 GHD Sit Ups or T2B
Min 4: Rest
C.
For Time as a 3-person team:
150 Calorie Row
120 Wall Balls 20/14lbs
75 Bench Press (Comp:155/105lbs, Rx: 135/95lbs)
15 Rope Climbs
*1 Person working at a time.
9AM Class
Teams of 2, AMRAP 25:
12 Front Squats 95/65lbs
9 Lateral Burpee Over Bar
6 Pull Ups
*While Partner 1 works on AMRAP, Partner 2 runs 200M with a Ball (20/14lbs).