Programming Week of 1/6/20
MONDAY
A.
Back Squat
4x8 @ 65%
B.
AMRAP 10:
Buy In: 45/35 Cal Bike
AMRAP with remaining time
10 Power Snatch
15 Wall Balls
Scaled: 75/55lbs, 14/10lbs
Rx: 95/65lbs, 20/14lbs
Comp: 115/75lbs, 20/14lbs
C. Accessory (Optional)
3 Rounds:
20 Unbroken Russian KB Swings (Use heaviest KB Possible)
GHD Sit Ups (Scaled: 10, Rx: 15, Comp: 20)
TUESDAY
A.
Bench Press
5x5 @70-75%
B.
For Time- CAP 15:
250/200 M Row, 27 Hang Power Clean, 27 Push Ups
250/200 M Row, 21 Hang Power Clean, 21 Push Ups
250/200 M Row, 15 Hang Power Clean, 15 Push Ups
250/200 M Row, 9 Hang Power Clean, 9 Push Ups
Scaled: 95/65lbs, Knee Push Ups
Rx: 135/95lbs
Comp: 155/105lbs and Ring Dips
C.
Accessory (Optional)
3 Rounds:
8 DB Bent Over Row (each side) Tempo 31X1
10 Banded Pallof Press (Each Side w/ :02 Pause at Extension)
WEDNESDAY
A.
6 Sets:
2 Banded Deadlift at 40-50%+
3 Broad Jumps
Rest 1:30 After Each Set
B.
AMRAP 7:
25 Double Unders
10 Burpees
Rest 3 Minutes
AMRAP 7:
7 Toes to Bar
10 Burpees
Scaled: 50 Singles, Hanging Knee Raises
Rx: As written
C.
Accessory (Optional)
EMOM x 8:
1-2 Rope Climbs (Comp: Legless)
THURSDAY
A.
3 Rounds:
1 Min Max Handstand Push Ups
2 Min Rest
Scaled: Pike Push Ups on Box
Rx: Kipping HSPU
Comp: Strict HSPU
B.
Every 4:00 for 6 Rounds:
25/20 Cal Bike
15 KB Swings
10 OH KB Walking Lunge
Scaled: 35/25lbs
Rx: 53/35lbs
Comp: 70/53lbs
C.
Accessory (Optional)
2 Min Couch Stretch Each Side
2 Min Pigeon Stretch Each Side
Lax Ball Upper Body Smash (Pecs, Delts, Traps, Upper Back)
FRIDAY
A.
Front Squats
4x6 @ Tempo 11X1
Start around 55-60%
B.
4 Rounds- CAP 14:
5 Devils Press
12 Overhead Squats
15 Pull Ups
Scaled: 35/25lbs, 75/55lbs, Ring RowsRx: 50/35lbs, 95/65lbs, Pull Ups
Comp: 50/35lbs, 115/85lbs, C2B Pull Ups
C.
Accessory (Optional)
40-30-20-10
Cal Row
Rest 1:1
SATURDAY
Comp Class
A.
3 Position Power Snatch
5 x (1+1+1)
*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.
For Time:
60’ HS Walk
18 Dumbbell Squat Snatches 50/35lbs
40’ HS Walk
14 Dumbbell Squat Snatches 50/35lbs
30’ HS Walk
10 Dumbbell Squat Snatches 50/35lbs
C.
2 Rounds for Time:
400 Meter Run or 500/400 Meter Row
30 Single Dumbbell Box Step-ups
400 Meter Run or 500/400 Meter Row
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run or 500/400 Meter Row
30 Single Dumbbell Power Snatches
Comp: 24/20” Box, 50/35lbs DB
9AM Class
A.
Teams of 3
AMRAP 25:
250/200 Meter Row
7 Burpees
7 Deadlifts
*Next athlete begins when rower finishes.
Scaled: 155/105lbs
Rx: 205/145lbs