Programming Week of 11/25/19
MONDAY
A.
EMOM 6:
1 Low Hang Squat Clean (Below the Knee) + 1 Front Squat
*Start at 80% of Max Hang Clean
B.
4x2 Clean Pulls @ 80% of Max Clean
C.
AMRAP 12:
3 Rounds of “Macho Man”
15 Toes-to-Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Scaled: 95/65lbs and hanging knee raises
Rx: 135/95lbs
Comp: 175/125lbs and 5 TTB, 5 C2B, 5 BMU
TUESDAY
A.
4 Rounds:
10 Deficit 3” BB Reverse Lunges (Alternating Legs-5 Each Side)
Rest :30
12 Banded Pull Aparts
Rest 2:00
B.
4 Rounds of 3:00 Work/1:00 Rest:
500/400 Meter Row
Max Single DB Box Step-Ups
Scaled: 35/25lbs, 20/16”
Rx & Comp: 50/35lbs, 24/20”
WEDNESDAY
A.
15 Min:
Find 2RM Push Press (Aim for 5-6 working sets)
B.
AMRAP 16:
15 Overhead Squats
30 Double Unders
15 Deadlift
30 Double Unders
Scaled: 75/55lbs, Singles
Rx/Comp: 95/65lbs
THURSDAY
“Bodyweight Tabata”
Tabata Air Squat
Rest 1 Min
Tabata Push Up
Rest 1 Min
Tabata Sit Up
Rest 1 Min
Tabata Burpee
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
FRIDAY
A.
EMOM 6:
1 Low Hang Squat Snatch (Below the Knee) + 1 Overhead Squat
*Start at 80% of Max Hang Snatch
B.
4x2 Snatch Pulls @ 80% of Max Snatch
C.
5 Rounds- CAP 16:
15/10 Cal Bike
10 Pull Up
5 Power Snatch
Scaled: Pull Ups or Ring Rows, 95/65lbs
Rx: Pull Ups, 135/95lbs
Comp: C2B, 155/105lbs
SATURDAY
Comp Class
A.
Every 2:00 for 5 Rounds:
3 Front Squats @ Tempo 13X1
*Start at 70-75% and build based on feel.
*Stick to Tempo
B.
12 Min to Complete:
10-8-6-4-2
Dual DB Deadlift
Strict HSPU
*Build in weight & deficit throughout
*Keep sets unbroken
C.
3 Rounds:
800M Run or Row
50 Wall Balls 20/14lbs
20 Burpee Box Jump Overs 24/20”
9AM Class
4 Rounds With A Partner:
1 Min Max Sumo Deadlift High Pull
1 Min Max Wall Balls
1 Min Max Lateral Burpee Over Bar
1 Min Max Push Press
1 Min Max Cal Bike
1 Min Rest
Scaled: 75/55lbs, 14/10lbs
Rx: 95/65lbs, 20/14lbs