Programming Week of 2/17/20
MONDAY
A.
Every 2:30 for 6 Rounds:
2 Deadlift @85-90%
B.
OTM 16:
Min 1: 15/12 Cal Bike
Min 2: 7 Devils Press
Min 3: Max HSPU
Min 4: Rest
Scaled: 12/8 Cal Bike, 25/20lbs, Max DB Push Press
Rx: 35/25lbs, Kipping HSPU
Comp: 18/14 Cal Bike, 50/35lbs, Strict HSPU
C.
Accessory
3 Rounds:
20 Banded Goodmorning
100’ Single Arm DB Overhead Carry (Heavy)
TUESDAY
A.
Bench Press
4x2 @ 85-90%
4x1 @ 90-95%
B.
For Time-CAP 12:
3-6-9-12-9-6-3
Bar Facing Burpees
Front Squats
Pull Ups
Scaled: 115/85lbs, Pull Ups or Ring Rows
Rx:135/95lbs, Pull Ups
Comp: 165/115lbs, C2B Pull Ups
C.
3 Rounds:
8 DB Skull Crushers
8 Ring Rows
WEDNESDAY
A.
Every 1:30 for 6 Rounds:
2 Pause Box Squat 75-80%
Tempo: 11X1
B.
AMRAP 20:
20 Wall Balls
20 Alt. DB Snatch
20 Box Jumps
20 Single Arm DB Push Press (10 Each Arm)
20/15 Cal Row
Scaled: 14/10lbs, 35/25lbs, Step ups 24/20”
Rx: 20/14lbs, 50/35lbs, 24/20”
C.
Accessory
For Time:
30’ HS Walk
24 GHD Sit Ups
30’ HS Walk
18 GHD Sit Ups
30’ HS Walk
12 GHD Sit Ups
30’ HS Walk
Scaled: Perform :30 HS Hold Each Round
THURSDAY
A.
Muscle Up Skill Work:
3x :10-:20 Ring Support Holds
3x5 Kip Swings
3x3 Low Ring Transitions
B.
EMOM x 5
Scaled: 2 Kip Swings + 2 Ring Transitions
Rx: 2-4 Ring Muscle Ups
C.
AMRAP 18:
3 Rounds of Strict Cindy
20 x 30’ Shuttle Rounds
*Down= 1 Rep of Shuttle Run
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
D.
Accessory
3 Rounds:
3 Turkish Get Ups Each Arm
FRIDAY
A.
Back Squats
Warm Up Sets:
1x10 40%
1x8 50%
1x5 70%
1x3 75%
1x1 80%
1x1 85%
Working Sets
1x AMRAP @ 90%
Then…
3x5 @75%
B.
3 Rounds- CAP 12:
75 Double Unders
25 Hang Power Cleans
15 Toes-To-Bar
Scaled: 150 Singles, 75/55lbs, Sit Ups
Rx: 95/65lbs
C.
Accessory
1:00 Couch Stretch Each Leg
1:00 Barbell Quad Smash
1:00 Barbell Pec Smash
SATURDAY
Comp Class
A.
EMOM 8:
Power Snatch
Min 1-4: 2 Reps
Min 5-8: 1 Rep
*Start at 70% and build throughout.
B.
OTM 15:
Min 1: 15/12 Cal Row
Min 2: 6 Single Arm DB Squat Snatch 50/35lbs (3 Each Arm)
Min 3: 15 Burpees
C.
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters 115/85lbs
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters
9AM Class
AMRAP 30, Team of 3
60/45 Calorie Row
——-
3 Rounds of
3 Power Cleans
6 Burpees
9 Air Squats
——-
3 Rope Climbs
60/45 Calorie Row
——-
6 Rounds of
3 Power Cleans
6 Burpees
9 Air Squats
——-
6 Rope Climbs
60/45 Calorie Row
——-
9 Rounds of
3 Power Cleans
6 Burpees
9 Air Squats
——-
9 Rope Climbs
…
Continue to go up by 3’s
Scaled: 95/65lbs
Rx: 135/95lbs