Programming Week of 2/10/20
MONDAY
A.
Every 2:00 for 6 Rounds:
3 Deadlift @80-85%
B.
Every 4 Minutes for 4 Rounds:
7 Power Snatch
14 Overhead Squats
21/15 Cal Bike
Scaled: 75/55lbs
Rx: 95/65lbs
Comp: 115/85lbs
C.
Accessory
3 Rounds:
8 Single Leg Hip Bridge (Each Leg)
15 GHD Sit Ups (Rx: 20, Comp: 25)
TUESDAY
A.
4 Rounds:
3 Strict Pull Ups (Overhand grip) - Weighted if Possible
10 Alternating DB Bench Press (20 Total)
B.
3 Rounds:
1 Min Max Hand Release Push Ups
1 Min Max KB Swings
1 Min Max Single DB Box Step Ups 24/20”
1 Min Max Double Unders
1 Min Rest
Scaled: Knee Push Ups, 35/25lbs, Bodyweight Step Ups, Singles
Rx: Hand Release Push Ups, 53/35lbs, 35/25lbs
Comp: Ring Dips, 70/53lbs, 50/35lbs
C.
Accessory:
1:00 Sleeper Stretch Each Arm
1:00 Couch Stretch Each Leg
1:00 Pigeon Stretch Each Leg
WEDNESDAY
A.
Every 1:30 for 8 Rounds:
2 Pause Box Squat 70-75%
Tempo: 21X1
B.
For Time- CAP 15:
Buy In: 12 Squat Cleans
3 Rounds
21/15 Cal Row
15 Pull Ups
Cash Out: 12 Squat Cleans
Scaled: 115/85lbs, Pull Ups or Ring Rows
Rx: 155/105lbs
Comp: 185/125lbs, C2B
C.
Accessory
3 Rounds:
8 Barbell Ab Roll Outs (Demo Video in SugarWod)
12 Seated Rear Delt Raises
THURSDAY
A.
Teams of 2, “You go, I go”.
For Time
4 Rounds
1000 Meter Row
-then-
4 Rounds
750 Meter Row
-then-
4 Rounds
500 Meter Row
-then-
4 Rounds
250 Meter Row
*Partners alternate full rounds. Each partner will do 2 total rounds at each distance.
B.
Accessory
Double Under Skill Work
Scaled: 5:00 of DU Practice
Rx: Find Max Unbroken Set of Double Unders (3 Attempts Only)
FRIDAY
A.
Every 2:30 for 6 Rounds:
2 Back Squats @85-90%
B.
4 Rounds- CAP 14:
15 Lateral Burpee Over DB
12 Alt. DB Snatch
6 Single Arm DB Thruster (Each Arm)
Scaled: 35/25lbs
Rx: 50/35lbs
Comp: 70/50lbs
C.
Accessory
3 Rounds:
8 Dual DB Prone Row (Demo VIdeo in SugarWod)
100’ Single Arm Suitcase Carry (Heavy)
SATURDAY
Comp Class
A.
EMOM 7:
2 Power Clean + 2 Split Jerk
*Start at 60% and build throughout.
B.
2 Rounds:
15 Unbroken Wall Balls 30/20lbs
3-5 Ring Muscle Ups
Rest 2:00
15 Unbroken Wall Balls 30/20lbs
25’ HS Walk
Rest 2:00
C.
Teams of 3 - CAP 30:
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs 24/20”
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
9AM Class
Teams of 3 - CAP 30:
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs 24/20”
21 Clean and Jerks
21 Burpee Box Jump Overs
21 Clean and Jerks
21 Burpee Box Jump Overs
21 Clean and Jerks
*Increasing weight each round of clean & Jerks
Scaled: 95/65lbs, 115/85lbs, 135/95lbs, Box Step Overs
Rx: 115/85lbs, 135/95lbs, 155/105lbs