Programming Week of 2/24/20
*Last Week of This Training Cycle: Next Week is Testing*
MONDAY
A.
Deadlift
3x2 @85-90%
4x1 @90-95%
B.
AMRAP 7:
5 Power Cleans
25 Double Unders
Scaled: 95/65lbs, 50 Singles
Rx: 115/85lbs
Comp: 135/95lbs
C.
Accessory
For Time:
1000 Meter Row (Perform 3 Minutes After Class WOD)
TUESDAY
A.
5 Rounds:
2 Strict Pull Ups (Overhand grip) - Weighted if Possible
8 Alternating DB Bench Press (16 Total)
B.
27-21-15-9- CAP 12
Cal Bike
Push Press
Scaled: 75/55lbs
Rx: 95/65lbs
Comp: 115/85lbs
C.
Accessory:
3 Rounds:
1:00 Barbell Pec/Bicep Smash Each Arm
1:00 Sleeper Stretch Each Arm.
WEDNESDAY
A.
Every 1:30 for 8 Rounds:
1 Pause Box Squat 80-85%
Tempo: 11X1
B.
For Time- CAP 20:
5 Rounds
9 Toes-to-Bar
15 Wall Balls
Into…
5 Rounds:
9 Power Snatch
15 Overhead Squats
Scaled: Sit Ups, 14/10lbs, 65/45lbs
Rx: 20/14lbs, 75/55lbs
Comp: 30/20lbs, 75/55lbs
C.
Accessory
3 Rounds:
10 Weighted GHD Hip Extensions
20 Plate Russian Twists.
THURSDAY
A.
4 Rounds:
:30 Max HSPU
1:30 Rest
Scaled: Pike Push Ups
Rx: Kipping HSPU
Comp: Strict HSPU
B.
For Time- CAP 25:
50-40-30-20-10
Cal Bike
Med Ball Box Step Ups 24/20”
Russian KB Swings
Scaled: Bodyweight Step Ups, 35/25lbs
Rx: 20/14lbs, 53/35lbs
D.
Accessory
1:00 Seated Hamstring Stretch
1:00 Pigeon Stretch
1:00 Barbell Quad Smash with Barbell
FRIDAY
A.
Every 2:00 for 5 rounds:
3 Back Squats @ 80-85%
B.
3 Rounds:
1 Min Max Cal Row
1 Min Max Single Arm OH DB Lunge
1 Min Max Burpee Pull Ups
1 Min Rest
Score = Total Reps
Scaled: 35/25lbs, Burpee Pull up or Ring Rows
Rx: 50/35lbs, Burpee C2B
Comp: 50/35lbs, Burpee Ring MU
C.
Accessory
3 Rounds:
8 Single Arm DB High Pulls
8 DB Rear Foot Elevated Splits Squats
SATURDAY
Comp Class
A.
EMOM 8:
2 Power Clean + 1 Split Jerk
*Start at 70% and build throughout.
B.
3 Rounds:
0:00-1:00= 1 Round of DT (Rx: 135/95lbs, Comp: 155/105lbs)
1:00-2:00= Max Rope Climbs
2:00-4:00= Rest
Score= Rope Climbs
1 Round of DT
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
C.
Teams of 2, For Time:
100 Cal Bike
200 Double Unders
100 Toes-to-Bar
200 Wall Balls 20/14lbs
9AM Class
A.
Teams of 2, For Time:
100 Cal Bike
200 Double Unders
100 Toes-to-Bar
200 Wall Balls
Scaled: Hanging Knee Raises, 14/10lbs, 400 Singles
Rx: 20/14lbs