Programming Week of 1/20/20
MONDAY
A.
Back Squat
Warm Up Sets:
1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
Working Set:
1x AMRAP @80%
B.
AMRAP 7:
3-6-9-12…
Toes-To-Bar
Hang Power Cleans
Alternating Pistols
*Pistol reps are each leg= 3/3, 6/6, 9/9, etc.
Scaled: Hanging Knee Raises, 115/85lbs, Single Leg Squat to Box/SL Box Step Up
Rx: 135/95/lbs
Comp: 155/105lbs
C. Accessory (Optional)
Tabata Double Unders
8 Rounds (4 Minutes):
:20 Work/:10 Rest
*Scores is the lowest number of reps performed on any of the eight intervals.
Scaled: Spend 5:00 Practicing Double Unders
TUESDAY
A.
Bench Press
5x4 @ 80-85%
B.
For Time- CAP 12:
3 Rounds
12 Lateral Burpee Over DB
18 Pull Ups
Directly Into…
3 Rounds
12 Alternating DB Snatch
18/12 Calorie Bike
Scaled: 35/25lbs, Pull Ups or Ring RowsRx: 50/35lbs
Comp: 70/50lbs, C2B Pull Ups
C.
Accessory (Optional)
Mobility:
1 Min Prone Pec Stretch
1 Min Sleeper Stretch
1 Min Hip Flexor Lunge Stretch
WEDNESDAY
A.
8 Sets:
2 Banded Deadlift at 50-60%+
2 Depth Jumps
Rest 1:30 After Each Set
*Reset each rep of deadlift- no rebounding.
B.
OTM 16:
Min 1: 15/12 Cal Row
Min 2: 12 Box Jump Overs 24/20”
Min 3: 1-2 Rope Climbs
Min 4: Rest
Scaled: 12/9 Cal Row, Box Step Overs, 4 Push Ups + 4 Knee to Elbow
Rx: As Written
Comp: 20/15 Cal Row, 15 Box Jump Overs, 1 Legless + 1 Regular Rope Climb
C.
Accessory (Optional)
3 Rounds:
10 GHD Hip Extension (:02 hold at the top, add weight by holding plate across chest)
6 DB Bent Over Rows @ Tempo 31X1
THURSDAY
A.
Handstand Walk Skill Work:
-HS Hold on Wall
-Kicking Up Practice to Partner
-Freestanding Holds
-HS Walk to Wall
B.
5 Min of Skill Practice:
Scaled: Work on a Progression from Above
Rx: 3 sets of Unbroken HS Walks (Same distance each time)
C.
4 Rounds- CAP 20:
35/25 Cal Bike
15 Wall Balls
4 Turkish Get Ups (2 Each Side)
Rest 1 Min After Each Round
Scaled: 14/10lbs, 35/25lbs
Rx: 20/14lbs, 53/35lbs
D.
Accessory (Optional)
3 Rounds:
10 Cuban Rotations
GHD Sit Ups (Scaled:12, Rx: 18, Comp: 24)
FRIDAY
A.
Every 2:00 for 6 Rounds:
3 Front Squats @75-80%
B.
For Time- CAP 14:
Buy In: 1000/800 Meter Row
-then-
4 Rounds:
5 Squat Snatch
50 Double Unders
Scaled: 95/65lbs, 100 Singles
Rx: 135/95lbs
Comp: 70% of 1RM Snatch
C.
Accessory (Optional)
Bodyweight Conditioning
For Time:
“X” Bar Facing Burpees
Scaled: 40 Reps
Rx: 60 Reps
Comp: 75 Reps
SATURDAY
Comp Class
A.
3 Position Power Snatch
5 x (1+1+1)
@70-75%
*Perform one rep from the hang above the knee, hang below the knee, and floor without dropping the bar.
*Speed and technique is the priority.
B.
OTM 12:
Min 1: 3 Stone to Shoulder (Heavy)
Min 2: 5 SA DB S2OH (5 Each Arm) 70/50lbs
Min 3: Rest
C.
AMRAP 20:
1 Round of “The Chief”
15/12 Cal Bike or Row
2 Rounds of “The Chief”
15/12 Cal Bike or Row
3 Rounds of “The Chief”
15/12 Cal Bike or Row
Etc…
1 Round of “The Chief”
3 Power Cleans 135/95lbs
6 Push Ups
9 Air Squats
9AM Class
A.
Teams of 2:
AMRAP 20:
4 Rounds of “The Chief”
40/28 Cal Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push Ups
9 Air Squats
Scaled:95/65lbs
Rx: 135/95lbs