Programming Week of 12/30/19
MONDAY
A.
EMOM 10:
1 Squat Snatch
*Start at 70% and build in weight.
B.
EMOM 10:
1 Squat Clean
*Start at 70% and build in weight.
C.
21-15-9 CAP 9:
Push Jerks
Lateral Burpee Over Bar
Scaled: 95/65lbs
Rx: 135/95lbs
Comp: 155/105lbs
TUESDAY
A.
“Gymnastics Death By”- CAP 10:
Complete Pull Up/C2B/Bar MU or Ring MU
1 Rep the 1st Minute
2 Reps the 2nd Minute
3 Reps the 3rd Minute, etc..
*Continue until you can’t complete the designated reps in the minute. Reps do not have to be unbroken.
B.
30-20-10 CAP 16:
Cal Row
DB Box Step Ups
*50 Double Unders after each round
Scaled: 20/14lbs Med Ball, 20/16”, 100 Singles
Rx: 35/25lbs, 24/20”
Comp: 50/35lbs,24/20”, 75 Double Unders After Each Round
WEDNESDAY
Teams of 2:
AMRAP 24:
50 Wall Balls
40 Alt. DB Snatch
30 Cal Bike
20 Burpee Box Jump Overs
Scaled: 14/10lbs, 35/25lbs, Burpee Step Ups 24/20”
Rx: 20/14lbs, 50/35lbs, 24/20”
Comp: 30/20lbs, 70/50lbs, 30/20”
THURSDAY
A.
“Gymnastics Death By”- CAP 10:
Complete Push Up/Kipping HSPU/Strict HSPU
1 Rep the 1st Minute
2 Reps the 2nd Minute
3 Reps the 3rd Minute, etc..
*Continue until you can’t complete the designated reps in the minute. Reps do not have to be unbroken.
B.
“Tabata”
Tabata Jumping Lunges
Rest 1 Min
Tabata KB Swings
Rest 1 Min
Tabata Sit Ups
Rest 1 Min
Tabata Row
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. Unit for the row is “calories.” Score is the sum total of each movement.
Scaled: 35/25lbs
Rx: 53/35lbs
Comp: 70/53lbs
FRIDAY
A.
“Hotshots 19”
6 Rounds-CAP 40:
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
25/20 Calorie Bike or Row
Scaled: 95/65lbs, Ring Rows
Rx: 115/85lbs
Comp: 135/95lbs
SATURDAY
Comp Class
A.
Behind the Neck Split Jerk
6x2
Build from last week and keep technique the priority
B.
Deadlift
4x3 at 80-85%
C.
9-6-3
Ring or Bar MU
Squat Snatch 135/95lbs
Rest 3 Min
12-9-6
Ring Dip
Power Snatch 115/85lbs
Rest 3 Min
15-12-9
Toes-to-Bar
Overhead Squat 95/65lbs
9AM Class
A.
Teams of 2
AMRAP 20:
100 Double Unders (Each Partner)
50 Single Arm OH DB Lunge
50 Push Ups
50 Single Arm DB Hang Clean & Jerk
50 Toes-to-Bar
Scaled: 100 Singles Each, 35/25lbs, Hanging Knee Raises
Rx: 50/35lbs
B.
Core Accessory
3 Rounds:
:40 Sec Side Plank Each Side
20 Banded Goodmorning