Programming Week of 11/18/19
MONDAY
A.
EMOM 8:
2 Low Hang Squat Cleans (Below the Knee)
*Start at 70% and build throughout
B.
3x3 Clean Pulls @ 75% of Max Clean
C.
For Time- CAP 10:
10-9-8...3-2-1
Power Snatch
Lateral Burpee Over Bar
Scaled: 75/55lbs
Rx: 95/65lbs
Comp: 115/85lbs
TUESDAY
A.
4 Rounds:
14 Deficit 3” BB Reverse Lunges (Alternating Legs-7 Each Side)
B.
For Time- CAP 14:
100 Double Unders
75 Wall Balls
50 KB Snatch
25 Handstand Push Ups
Scaled: 200 Singles, 14/10lbs, 35/25lbs, Push Ups
Rx: 20/14lbs, 53/35lbs, Kipping HSPU
Comp: 20/14lbs, 53/35lbs, 4” Deficit HSPU
WEDNESDAY
A.
15 Min:
Find 3RM Push Press (Aim for 5-6 working sets)
B.
For Time- CAP 16:00
40/30 Cal Bike
15 Deadlift
9 Burpee Pull Ups
30/25 Cal Bike
12 Deadlift
6 Burpee Pull Ups
20/15 Cal Bike
9 Deadlift
3 Burpee Pull Ups
Scaled: 205/145lbs, Burpee Pull Up or Burpee + Ring Row
Rx: 245/165lbs, Burpee C2B
Comp: 275/185lbs, Burpee BMU
THURSDAY
A.
3 Rounds:
:15 Parallette L-Sit
5 Dual Bent Over KB Row
B.
For Time-CAP 25:00
2000/1600 Meter Row
Rest 3:00
1000/800 Meter Row
Rest 2:00
500/400 Meter Row
Rest 1:00
250/200 Meter Row
FRIDAY
A.
EMOM 8:
2 Low Hang Squat Snatch (Below the Knee)
*Start at 70%
B.
3x3 Snatch Pulls @ 75% of Max Snatch
C.
AMRAP 4:
21/15 Cal Row
21 KB Swings
21 Thrusters
-Rest 4 Min-
AMRAP 4:
15/10 Cal Row
15 KB Swings
15 Thrusters
-Rest 4 Min-
AMRAP 4:
9/6 Cal Row
9 KB Swings
9 Thrusters
*Thruster load increases each AMRAP.
Scaled: 35/25lbs KB and Thrusters Each AMRAP: 45/35lbs, 75/55lbs, 95/65lbs
Rx & Comp: 53/35lbs KB and Thrusters Each AMRAP: 75/65lbs, 95/65lbs, 115/85lbs
SATURDAY
Comp Class
A.
Every 2:00 for 5 Rounds:
4 Front Squats @ Tempo 33X1
*Start at 60-65% and build based on feel.
*Stick to Tempo
B.
Every 3:00 for 5 Rounds:
250/200 Meter Row
30’ HS Walk
C.
Teams of 2, AMRAP 20:
“You go, I go”
2 Ring or Bar Muscle Ups
4 Burpee Box Jumps 30/24”
8 Double DB Snatch 50/35lbs
*Partner A goes completes all 3 movements, then partner B completes all 3 movements.
9AM Class
Teams of 2, AMRAP 20:
“You Go, I Go”
12 Hang Power Cleans
10 Box Jumps
8 Burpees
6 Toes-to-Bar
Scaled: Knee Raises, 75/55lbs, Step ups
Rx: 95/65lbs, 24/20”