Programming Week of 3/9/20
MONDAY
A.
Every 2:00 for 5 Rounds
3 Squat Snatch 70-75%
B.
Every 1:30 for 3 Rounds:
5 Snatch Balance
C.
For Time- CAP 12:
800 Meter Run
50 Thrusters 45/35lbs
30 Pull Ups
Scaled: 600 Meter Run, Ring Rows or Pull Ups
Rx: As Written
Comp: 75/55lbs, C2B Pull Ups
D.
Accessory:
AMRAP 5:
10 Burpees
30 Double Unders
TUESDAY
A.
EMOM 7:
Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions
Rx: 1-3 Kipping Ring MU
Comp: 1-2 Strict Ring MU
B.
Strength Accessory:
4x5-10
*Pick whichever variation will create the most progress
Scaled: :10 Ring Support Holds or 5 Banded DIps or 5 Dip Negatives
Rx: Strict Stationary Dips
Comp: Strict Ring Dips
C.
3 Rounds- CAP 12:
500/450 Meter Row
20 Alt. DB Snatch
Scaled: 35/25lbsRx: 50/35lbs
Comp: 70/50lbs
D.
Accessory
3 Rounds:
10 Cuban Rotations
10 Banded Clamshells (Each Leg)
WEDNESDAY
A.
3 Rounds:
7 Front Squats + 13 Back Squats (60% of Front Squat Across All Sets)
B.
AMRAP 10 :
3 Clean and Jerks
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
…
Increase by 3 Reps Each Round
Score= Total Reps
Scaled: 95/65lbs, Sit Ups
Rx: 115/85lbs
Comp: 135/95lbs
C.
Accessory
1:00 Couch Stretch Each Leg
1:00 Banded Hip Mobility
THURSDAY
A. 3 Rounds:
8 DB Bench Press @ Tempo 32X1
10 DB Seated OH Tricep Extension
15 Banded Hamstring Curls (Each Leg)
B.
For TIme- CAP 22:
1500/1200 Meter Row
100 Double Unders
50/35 Cal Bike
100 Double Unders
1500/1200 Meters Row
Scaled: 150 Singles
Rx: As Written
D.
Accessory
Accumulate 1:30 Total in L-Sit Hang
*Find toughest position
FRIDAY
A.
15 Min
Find 5RM Touch & Go Power Clean
B.
Every 3:00 for 4 Rounds:
15/12 Cal Bike
12 Shoulder to Overhead
9 Bar Facing Burpees
*Score= Slowest round.
Scaled: 95/65lbs
Rx: 115/85lbs
Comp: 135/95lbs
C.
Accessory
Strict Pull Ups
Scaled: 10 Total Negatives
Rx: 15 Total Reps
Comp: 5x3 Weighted Pull Ups
SATURDAY
Comp Class
A.
Overhead Squat
4x5 70%
B.
EMOM x 8:
Min 1: 70 Double Unders
Min 2: 30’ HS Walk
C.
3 Rounds
25 Wall Balls 20/14lbs
15 Pull-ups
10 SDHP 135/95lbs
Rest 5:00
21-15-9
Box Jumps 30/24”
Handstand Push-ups
Toes-to-bar
9AM Class
Teams of 2, 4 Rounds:
200 Meter Run (Together)
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Scaled: Ring Rows, Knee Push Ups
Rx: As Written