Programming Week of 1/13/20
MONDAY
A.
Every 2:00 for 8 Rounds
3 Back Squats @ 70-75%
B.
For Time- CAP 14:
50/36 Cal Row
40 Burpees
30 Power Cleans
20 Shoulder to Overhead
Scaled: 95/65lbs
Rx: 115/75lbs
Comp: 135/95lbs
C. Accessory (Optional)
Mobility
1 Min Barbell Quad Smash
1 Min Hip 90/90 (Front & Back leg)
TUESDAY
A.
6 Rounds:
3 Chin Ups
3 DB Bench Press @ Tempo 31X1
*Add weight as possible on chin ups.
B.
3 Rounds - CAP 15:
20/14 Cal Bike
70 Double Unders
20 Alt. DB Snatch
Scaled: 35/25lbs,140 Singles
Rx: 50/35lbs
Comp: 70/50lbs, 100 Double Unders
C.
Accessory (Optional)
3 Rounds:
15 Banded Pull Aparts
10 DB Seated Overhead Tricep Extensions
WEDNESDAY
A.
7 Sets:
2 Banded Deadlift at 45-55%+
2 Single Leg Box Jumps (Each Side)
Rest 1:30 After Each Set
*Reset each rep of deadlift- no rebounding.
B.
AMRAP 5:
21-15-9
Overhead Squats
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters
Pull-ups
Scaled: 75/55lbs, Hanging Knee Raises, Pull Ups or Ring Rows
Rx: 95/65lbs
Comp: 115/85lbs, Chest to Bar Pull Ups
C.
Accessory (Optional)
3 Rounds:
10 Sumo Stance Barbell Goodmornings
10 Seated DB Arnold Press
THURSDAY
A.
Muscle Up Skill Work:
3x :10-:20 Ring Support Holds
3x5 Kip Swings
3x3 Low Ring Transitions
B.
EMOM x 5
Scaled: 2 Kip Swings + 2 Ring Transitions
Rx: 2-4 Ring Muscle Ups
C.
3 Rounds:
3:00 Max Cal Row
2:00 Max Med Ball Box Step Ups 24/20”
1:00 Min Max KB SDHP
1:00 Min Rest
Scaled: Bodyweight step ups, 35/25lbs
Rx: 20/14lbs, 53/35lbs
Comp: 30/20lbs, 70/53lbs
D.
Accessory (Optional)
3 Rounds:
100’ Single Arm Suitcase carry (Each Side)
:20 Hollow Rocks
FRIDAY
A.
Every 2:00 for 5 Rounds:
4 Front Squats @ Tempo 11X1
Start around 60-65%
B.
10-9-8-7-6-5-4-3-2-1 CAP 12:
Deadlift
HSPU
Scaled: 185/125lbs, DB Z-Press
Rx: 245/175lbs, Kipping HSPU
Comp: 275/195lbs, Strict HSPU
C.
Accessory (Optional)
For Time:
Bike :30 On/:30 Off
Until you complete 100/70 Calories
SATURDAY
Comp Class
A.
Split Jerk
6x3
B.
Gymnastics Conditioning
EMOM x 8
Min 1: 50 Double Unders + 3-5 Muscle Ups
Min 2: Rest
C.
Teams of 3:
For Time (30 Minute Cap):
75/50 Cal Bike
75 Power Snatches 75/55lbs
75 Thrusters 75/55lbs
75/50 Cal Bike
60 Power Snatches 95/65lbs
60 Thrusters 95/65lbs
75/50 Cal Bike
45 Power Snatches 115/85lbs
45 Thrusters 115/85lbs
75/50 Cal Bike
30 Power Snatches 135/95lbs
30 Thrusters 135/95lbs
75/50 Cal Bike
15 Power Snatches 155/105lbs
15 Thrusters 155/105lbs
9AM Class
Teams of 3:
For Time (30 Minute Cap):
75/50 Cal Bike
75 Power Snatches 75/55lbs
75 Thrusters 75/55lbs
75/50 Cal Bike
60 Power Snatches 95/65lbs
60 Thrusters 95/65lbs
75/50 Cal Bike
45 Power Snatches 115/75lbs
45 Thrusters 115/75lbs
75/50 Cal Bike
30 Power Snatches 125/85lbs
30 Thrusters 125/85lbs
75/50 Cal Bike
15 Power Snatches 135/95lbs
15 Thrusters 135/95lbs