Programming Week of 12/02/19 - Test Week
MONDAY
A.
20 Min:
Find 1RM Hang Squat Clean (Above the knee)
B.
For Time- Cap 10:
40 Bar Facing Burpees
20 Power Snatch
10 Thrusters
Scaled: 95/65lbs
Rx: 115/85lbs
Comp: 135/95lbs
TUESDAY
A.
5 Rounds:
6 Deficit 3” BB Reverse Lunges (Alternating Legs-3 Each Side)
B.
3 Rounds- CAP 22:
30 Box Jump Overs
10 Power Cleans
500/400 Meter Row
10 Push Jerks
Scaled: Step Ups 24/20” 115/85lbs
Rx: 24/20”, 155/105lbs
Comp: 30/24”, 185/125lbs
WEDNESDAY
A.
15 Min:
Find 1RM Push Press
B.
For Time- CAP 16:
Buy In: 100 Double Unders
4 Rounds:
21 Wall Balls
15 KB Swings
9 Toes to Bar
Cash Out: 100 Double Unders
*Repeat from 10/16/19
Scaled: 200 Singles, 14/10lbs, 35/25lbs Russian Swings, Hanging Leg Raises
Rx: 20/14lbs, 53/35lbs, T2B
Comp: 30/20lbs, 70/53lbs, T2B
THURSDAY
A.
AMRAP 25:
30/25 Cal Row or Bike
30 Plate Overhead Walking Lunges
30/25 Cal Row or Bike
30 Plate Ground to Overhead
30/25 Cal Row or Bike
30 Plate Russian Twist
Scaled: 25/15lbs
Rx: 45/25lbs
FRIDAY
A.
20 Min:
Find 1RM Hang Squat Snatch (Above the knee)
B.
3 Rounds:
1 Min Max Back Squats
Rest 1 Min
1 Min Max Pull Ups
Rest 1 Min
1 Min Max Alt. DB Snatch
Rest 1 Min
Scaled: 115/85lbs,Pull Ups or Ring Rows, 25/15lbs
Rx: 165/115lbs, C2B PU, 50/35lbs
Comp: 205/145lbs, Ring or Bar MU, 70/50lbs
SATURDAY
GYM CLOSED