Programming Week of 6/10/19

Monday

A.

Every 1:30 for 8 Rounds

Clean + Hang Clean + Front Squat


Rest 3:00


Every :20 for 6 Reps

1 Clean @ 80-85% of todays weight

  • Start @ 70% of max clean and build as possible. Hold on to the bar for the duration of each complex.


B.

For Time - CAP 12

50/35 Cal Bike

40 Wall Balls

30 Alt DB Snatches

40 Wall Balls

50/35 Cal Bike

Scaled: 40/25 Cal Bike, 14/10lb WB, 35/20lb DB

Rx: 20/14lbs WB, 50/35lb DB

Comp: 30/20lb WB, 70/50lb DB

  • Scale to allow for 2-3 sets on each set of WB, 2-3 sets on DB snatch.

Tuesday

A.

3 Rounds

5 Strict Press

Rest :30

8 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press


B.

For Time - CAP 13

15 Power Cleans

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

Scaled: 115/80lbs

Rx: 155/105lbs

Comp: 165-205-245/115-145-165lbs

  • Cleans can be done singles as long as you’re quick on the reset. Scale weight to allow you to finish the final set in no more than 1:30, preferably closer to 1:00.

Wednesday

A.

Deadlift

12:00 to build to a heavy 5 from a 2” Deficit

  • Reset between each rep on the heavy 5 - lower the bar to the ground, release tension without taking hands off the bar, then regain tension and pull the next rep.

B.

On a 5:00 Clock

100 Double Unders then

AMRAP

12 Overhead Squats

4 Burpee Box Jump Overs


Rest 5:00


On a 5:00 Clock

100 Double Unders then

AMRAP

8 Overhead Squats

4 Burpee Box Jump Overs


Rest 5:00

On a 5:00 Clock

100 Double Unders then

AMRAP

4 Overhead Squats

4 Burpee Box Jump Overs

Scaled: 150 Single Unders, 65/45lbs, 75/55lbs, 95/65lbs, 24/20” Box

Rx: 95/65lbs, 115/85lbs, 135/95lbs, 24/20” Box

Comp: 115/85lbs, 135/95lbs, 155/105lbs, 30/24” Box

  • OHS should be no more than 2 sets for each round, preferably unbroken

Thursday

A.

Handstands

  • Holds Against Wall

  • Freestanding Holds

  • Freestanding Shoulder Taps

  • Handstand Walks


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

22 min AMRAP

15 Cal Row

5 Wall Walks

15 Cal Row

2 KB Turkish Get Ups (each side)

  • Scale Wall Walks to allow for perfect reps either with distance up the wall or number of reps. TGU aren’t fast - focus on control

Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 70-75% of push jerk max and build every other round as possible


B.

2 Rounds

4 min AMRAP

7 HSPU

7 Clusters

Rest 2:00

4 min AMRAP

4 Ring Muscle Ups

8 DB Overhead Squats

Rest 2:00

Scaled 1: 7 DB Z Press, 75/55lbs

Scaled 2: 8 Pull Ups/Ring Rows, Goblet Squats @ 35/25lbs

Rx 1: Kipping HSPU, 95/65lbs

Rx 2: 4 Ring Muscle Ups/8 Chest to Bar Pull Ups, 50/35lbs

Comp 1: Strict HSPU, 115/80lbs

Comp 2: Ring Muscle Ups, 70/50lbs

  • Don’t hold back. Push hard, this isn’t an easy paced workout….

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 5 then

2 x 5 @ 80% - touch + go


B.

For Time

75/50 Cal Bike

Into

5 Rounds

12 Toes to Bar

12 Barbell-Facing Burpees

"X" Snatches

Round 1 - 12 Reps @ 95/65lbs

Round 2 - 9 Reps @ 135/95lbs

Round 3 - 6 Reps @ 185/135lbs

Round 4 - 3 Reps @ 225/155lbs

Round 5 - 1 Rep @ 245/165lbs

C.

2 Rounds not for time

3/2 Legless Rope Climbs

40ft Handstand Walk

Rest as needed between rounds and movements


9am Class

A.

Teams of 3 - CAP 25

200/140 Cal Bike

Into

3 Rounds:

50 Toes to Bar

50 Box Jump Overs @ 24/20”

50 Power Snatches

Round 1 @ 95/65lbs

Round 2 @ 115/85lbs

Round 3 @ 135/95lbs

B.

Finisher

100 Band Face Pulls


Jon Colborn