Programming Week of 12/09/19 (Deload)
MONDAY
A.
5 Min:
Find Max Unbroken Set of One of the Following Movements:
-Pull Up
-C2B Pull Ups
-Bar MU
-Ring MU
B.
OTM 10:
Min 1= 40% Pull Up/C2B/Muscle Up of Max Reps Above
Min 2= 12 Abmat Sit Ups
C.
For Time- CAP 18:
75 Wall Balls
75 Box Jumps
75 KB Swings
*Partition reps any way.
Scaled: 14/10lbs, Box Step Ups, 35/25lbs
Rx: 20/14lbs, 24/20”, 53/35lbs
Comp: 100 Reps of Each Movement, 20/14lbs, 24/20”, 53/35lbs
TUESDAY
A.
4x6 Overhead Squats @ Tempo 22X1
B.
For Time- CAP 11:
30-20-10
Hang Power Snatch
Lateral Burpees Over Bar
Scaled: 75/55lbs
Rx: 95/65lbs
Comp: 115/85lbs
WEDNESDAY
A.
5 Min:
Find Max Unbroken Set of One of the Following Movements:
-Push Ups
-Kipping HSPU
-Strict HSPU
B. EMOM 5:
Perform Pushup/HSPU at 30-45% of Max Unbroken Set
C.
AMRAP 5:
Buy-In: 700 Meter Row
7 Power Cleans
25 Double Unders
-Rest 5 Minutes-
AMRAP 5:
Buy-In: 500 Meter Row
5 Power Cleans
25 Double Unders
-Rest 5 Minutes-
AMRAP 5:
Buy-In: 300 Meter Row
3 Power Cleans
25 Double Unders
Scaled: 75/55lbs, 95/65lbs, 115/85lbs, Singles
Rx: 95/65lbs, 115/85lbs, 135/95lbs
Comp: 115/85lbs, 135/95lbs, 165/115lbs
THURSDAY
A.
8 Rounds:
500/400 Meter Row
Rest 2:00
*Score = Total Time
FRIDAY
A.
20 Rounds with a Partner- CAP 40:
1 Rope Climb
10 Burpees
15/12 Cal Bike
*Alternate rounds
Scaled: 2 Push Ups + 2 Knees to Elbow, 12/8 Cal Bike
Rx: As Written
Comp: Legless Rope Climbs
SATURDAY
Comp Class
A.
OTM 20:
Min 1: 12 Toes-to-Bar
Min 2: 12 Alt DB Snatch (Rx: 50/35lbs Comp: 70/50lbs)
Min 3: 12 Alternating Pistols
Min 4: 25’ HS Walk
B.
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull Ups
40 Power Cleans
30 Thrusters
Round 1: 95/65lbs
Round 2: 115/85lbs
Round 3: 135/95lbs
Round 4: 155/105lbs
Round 5: 175/115lbs
9AM Class
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull Ups
40 Power Cleans
30 Thrusters
Round 1: 75/55lbs
Round 2: 95/65lbs
Round 3: 115/85lbs
Round 4: 135/95lbs
Round 5: 155/105lbs