Programming Week of 9/2/19

Monday - Labor Day

40 min AMRAP - Partner Workout

6 Rounds

10 Alt DB Snatch

10 Lateral Burpees over DB

6 Rounds

10 Single Arm DB Thrusters

100m Run

6 Rounds

10 DB Overhead Squats

10 Push Ups

Scaled: 35/20lbs, Goblet Squats instead of DB OHS

Rx: 50/35lbs

Comp: 70/50lbs

  • P1 completes 1 round of snatches and burpees, then P2 completes a round. Once each person has completed 3 rounds each P1 completes a round of DB thrusters and run, then P2 completes a round. Once each person has completed 3 rounds each P1 completes a round of DB overhead squats and push ups etc. 

Tuesday

A.

Power Clean

4 x 5 Touch + Go

  • Rest 2:00 between sets, target the same weights as used 8/16/19

B.

Every 5:00 for 5 Rounds

400m Run

12/9 Cal Bike

15 Toes to Bar

Scaled: Hanging Leg Raises

Rx: As Written

Comp: As Written

  • Target consistent rounds times - score quickest and slowest rounds

Wednesday

A.

5 Rounds

5 KB Squat Jumps

Rest :30

8 Barbell RDLs - tempo 2121

Rest 2:00

  • Take the KB weight heavy while allowing yourself to get 4” jump each time. Keep the barbell off the ground for the duration of each set

B.

For Time - CAP 17

30-20-10:

Alt DB Snatches (50/35)

Wall Balls (20/14)

Into:

10-20-30:

Bar Facing Burpees

Cal Row

Scaled: 35/25lbs, 14/10lbs

Rx: 50/35lbs, 20/14lbs

Comp: 70/50lbs, 30/20lbs

  • DB Snatches and WB should be 1-2 sets at most, Scale Row + burpees to 25-15-5 if needed

Thursday

A.

Pull Up Skills

15:00 Practice

  • Vertical Pulls (vertical ring rows/pull ups)

  • Strict Pulling Strength

  • Pull Up/Chest to Bar Cycling

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

20 min AMRAP @ 80%

Assault Bike Cals

Every 2:00 (starting on 2:00) - 5 Box Jumps + 10 Russian KB Swings

Scaled: 35/26lbs

Rx: 53/35lbs

  • Moderate pace, movement quality takes priority over speed, work the full :40 of each round

Friday

A.

Power Snatch

2 x 2 @ 80%

2 x 2 @ 85%

4 x 1 @ 90%

  • Drop and reset between reps, targeting adding 5-15lbs from last weeks sets, rest 1:30 between workings sets

B.

3 Rounds - CAP 14

400m Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Scaled: 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

  • Barbell should be light enough to hit each movement unbroken

Saturday

Comp Class

A.

Push Jerk + Split Jerk

Every 2:00 for 8 Sets

1 + 2 @ 70% (of push jerk)

  • Build weight as possible, no missed reps

B.

On the 0:00, Part #1:

8 Power Snatches @ 185/135lbs

4 Rope Climbs

6 Power Snatches @ 185/135lbs

3 Rope Climbs

4 Power Snatches @ 185/135lbs

2 Rope Climbs

On the 15:00, Part #2:

3 Rounds

27/21 Calorie Row

10 Devils Presses @ 2 x 50/35lbs

On the 30:00, Part #3:

21-15-9

Chest to Bar Pull-ups

Dumbbell Box Step-Overs @ 2 x 50/35lbs, 24/20”

Box Jump Overs @ 24/20”

  • Scale snatch weight to allow for repeatable singles


9am Class

Teams of 3 - For Time - CAP

100/70 Cal Row

100 Box Jump Overs

100 Power Snatches 

10 Rope Climbs

100 Power Snatches

100 Box Jump Overs

100/70 CalRow

Scaled: 20/16”, 75/55lbs. 5 Ring Rows per Rope Climb

Rx: 24/20”, 95/65lbs

  • Split work anyway between the 3 team mates

Jon Colborn