Programming Week of 1/27/20

MONDAY

 A.

Every 2 Min for 5 Rounds: 

4 Back Squat @80-85%

B.

5 Rounds- CAP 15:  

15 Wall Balls

15 Power Cleans

Scaled:14/10lbs, 75/55lbs

Rx: 20/14lbs, 95/65lbs

C. 

Accessory (Optional) 

3 Rounds: 

100’ Bear Hug Sandbag Carry

15 Banded Hamstring Curls (Each Leg) 

TUESDAY

A.

6 Rounds: 

2 Chin Ups (weighted if possible) 

6 DB Bench Press @ Tempo 31X1

B.

AMRAP 18: 

40 KB Snatch 

30/24 Cal Row

20 Toes-to-Bar

10 Push Press 

Scaled: 25/15lbs, 95/65lbs, Sit UpsRx: 35/25lbs, 115/85lbs

Comp: 53/35lbs, 135/95lbs

C.

Accessory:

3 Rounds: 

12 DB Bicep Curls (Each Arm) 

12 Banded Face Pulls 

WEDNESDAY

A.

3 Sets: 

2 Banded Deadlift at 60-65%+

2 Depth Jumps to Box

-then-

4 Sets: 

1 Banded Deadlift (Build to 70-75%)

2 Depth Jumps to Box

*Rest 1:30 between each set.

*Last week of banded deadlift so work up to a heavy single for the day, but keep in mind it should not be a slow max effort rep.

B. 

Every 4 Min for 4 Rounds:

50 Double Unders

20/15 Cal Bike

14 DB Front Rack Walking Lunge (2 DB’s, 7 reps each leg)

Scaled: 100 Singles, 15/12 Cal Bike, 25/20lbs

Rx: 35/25lbs

Comp: Double Unders, 50/35lbs

Score = Slowest Round

C. 

Accessory (Optional)

1 Min Pigeon Stretch

1 Min Calf Stretch

1 Min Couch Stretch

THURSDAY 

A.

EMOM 7:

4-8 Pull Ups

*The intent is to maintain the same number of reps each round. Scale reps up or down as needed. 

Scaled: Pull Ups

Rx: C2B Pull Ups

Comp: Bar or Ring MU

B. 

3 Rounds: 

750 Meter Row

Rest 1 Min

250 Meter Row (Sprint) 

Rest 3 Min

C. 

Accessory (Optional)

3 Rounds: 

:30 Handstand Hold (Comp: Freestanding)

16 Alternating Banded Deadbug (8 Each Leg) 

FRIDAY

A.  

Every 2:00 for 6 Rounds: 

2 Front Squats @80-85%

B. 

For Time- CAP 14: 

1500/1200 Meter Row

30 Deadlift

45 Lateral Burpees Over Bar 

Scaled: 165/115lbs

Rx: 205/145lbs

Comp: 245/165lbs

C. 

Accessory (Optional)

Part A: 

AMRAP 4 

Max Cals on Bike

-Rest 4 Min-

Part B: 

Perform Bike Cals from Part A For Time

SATURDAY

Comp Class

A.

Split Jerk

4x2

4x1 

B. 

3 sets of AMRAP 2: 

16 Burpee Box Jump Overs 24/20”

Max HSPU in remaining time. 

Rest 2 Min After Each Set

Rx: Kipping

Comp: Strict

C.

3 Rounds: 

26 C2B Pull Ups

18 Alternating Pistols

 9 SDHP 135/95lbs

9AM Class

Teams of 2: 

AMRAP 30: 

1000 Meter Row (Alternate Every 250M)

50 SDHP

50 Pull-Ups

50 Overhead Squats

50 Push Ups 

Scaled:75/55lbs, Ring Rows

Rx: 95/65lbs