PRogramming Week of 10/14/19

MONDAY

A. 

10 Min

Build to Heavy Single on Hang Squat Clean (Above the knee) 

B.

10 Min

3x3 High Hang Squat Clean (60% of Above)

C.

AMRAP 10:

200 Meter Run

2 Clean & Jerks

200 Meter Run

4 Clean & Jerks

200 Meter Run

6 Clean & Jerks, etc...

*Add 2 Clean & Jerks Each Round

Scaled: 95/65lbs

Rx: 155/105lbs

Comp: 185/125lbs

 

Recommended Focus: High Hang Squat Clean Position

 

TUESDAY

 A.

3 Rounds: 

10 Back Rack Reverse Lunges Each Leg

Rest :30 

8 Ring Rows

Rest 1:00-2:00

 

B.

20 Minute Bike/Row*

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs

12 Alternating Double Dumbbell Front Rack Lunges (6 Each Leg)

Score = Total Calories

Scaled: Ring Rows, 20/16”, 25/15lbs

Rx: Pull Ups, 24/20, 35/25lbs

Comp: C2B, 24/20”, 50/35lbs

WEDNESDAY

A.

4 Rounds: 

5 DB Push Press @ Tempo 40X1

*Accumulate 1:30 in L-Sit Hang between sets of Push Press. 

 

B.

For Time: 

Buy In: 100 Double Unders 

4 Rounds: 

21 Wall Balls

15 KB Swings 

 9 Toes to Bar

Cash Out: 100 Double Unders

 

Scaled: 200 Singles, 14/10lbs, 35/25lbs Russian Swings, Hanging Leg Raises 

Rx: 20/14lbs, 53/35lbs, T2B

Comp: 30/20lbs, 70/53lbs, T2B

THURSDAY

A.

4 Rounds: 

8 Lateral Box Step Ups (Each Leg)

Rest :30

12 V-Ups

Rest 1:00-2:00

B. 

5 Rounds: 

500 M Row

400 M Run

2:00 Rest

*Goal is to have negative splits. Pace the first round so you can increase intensity each round. 

 

FRIDAY

 A. 

10 Min

Build to Heavy Single on Hang Squat Snatch (Above the knee) 

B.

10 Min

3x3 High Hang Squat Snatch (60% of Part A).

 

C. 

Open Workout 20.2

TBD

 

SATURDAY

Comp Class

A.

Back Squat

5x4 Build From Last Week

B.

16 Minute EMOM: 

Minute 1: 3-5 Ring or Bar Muscle Ups

Minute 2: 5 Devils Press 50/35lbs

Minute 3:  30’ HS Walk

Minute 4: 10 Box Jump Overs 30/24”

C.

3 Rounds: 

25/20 Cal Bike

75 Double Unders

400 Meter Run

Rest 1:1

*Score = Total Time

9AM Class

Teams of 2

25 Minute AMRAP 

1000 Meter Row (Alternate every 250)

50 Med Ball Cleans 

30 Burpee Box Jumps 

20 Partner Med Ball Sit Ups 

Scaled: 14/10lbs, 20/16”

Rx: 20/14lbs, 24/20”


Jon Colborn