Programming Week of 9/9/19

Monday

A.

Front Squat

15:00 to build to heavy set of 5 - tempo 11X1

  • Tempo takes priority - be strict on the :01 pause at the bottom.

B.

For Time - CAP 23

800m Run

50 Thrusters

800m Run

25 Bar Facing Burpees

800m Run

50 Thrusters

Scaled: 600m Run, 45/35lbs

Rx: 75/55

  • Thrusters should be in sets of 8+ every time

Tuesday

A.

4 Rounds

8 DB Bench Press

Rest :60

3 Weighted Pull Ups

Rest 2:00

  • Scale pull ups to 3 negative pull ups on :04 descent for each rep

B.

18 min AMRAP

20 Alt DB Snatches

15/12 Cal Bike

20 Single DB Box Step-Ups

12 Chest to Bar Pull Ups

Scaled: 35/25lbs, 12/9 Cals, 20/16”, Ring Rows/Pull Ups

Rx: 50/35lbs, 24/20”, Chest to Bar Pull Ups

Comp: 50/35lbs, 24/20”, 9 Bar Muscle Ups

  • DB held anyway for the step ups, pick a pulling movement that allows you to complete the reps in no more than 3 sets for each round

Wednesday

A.

Power Clean

Every :20 for 6 Reps

1 @ 70%

Rest 2:00

Every :20 for 6 Reps

1 @ 72%

Rest 2:00

Every :20 for 6 Reps

1 @ 75%

  • Adjust to nearest 5lbs for each bar, each rep should look the same for every set


B.

For Time - CAP 20

2000/1750m Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Scaled: 1750/1500m Row, 115/80lbs, Elevated Push Ups

Rx: 155/105lbs

Comp 205/145lbs

  • Repeat from 7/9/19. Keep a high pace on the 10 rounds - transition fast between movements

Thursday

A.

Handstands

10 min Technique

  • Wall Walks

  • Balances Against Wall

  • Freestanding Balances

OTM 5

:20 Freestanding Handstand OR 2-3 Wall Walks

  • If you want to work on HS walks then you need to be able to hold a freestanding handstand for at least :10

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.
Every 3:00 for 8 Rounds @ 80%

8 Dbl DB Snatch 

8 Lateral Burpees Over DBs

16 Walking Lunges (unweighted)

Scaled: 35/25lbs

Rx: 50/35lbs

  • Moderate pace, DB snatch should be unbroken

Friday

A.

5 Rounds

3 Seated Broad Jumps

Rest :30

8 Barbell Good Mornings - tempo 2111

Rest 2:00

  • Target same weight on the good mornings as 8/27 but stick to the tempo

B.

For Time - CAP 16

10 Wall Balls

15/12 Cal Bike

20 Wall Balls

15/12 Cal Bike

30 Wall Balls

15/12 Cal Bike

40 Wall Balls

15/12 Cal Bike

50 Wall Balls

15/12 Cal Bike

Scaled: 14/10lbs, 12/9 Cals

Rx: 20/14lbs

Comp: 30/20lbs

  • WB should be completed unbroken through the 10 and 20, then 1-3 sets for the remaining rounds

Saturday

Comp Class

A.

Snatch + Overhead Squat

Build to heavy 1 + 3 then

OTM 5

1 + 3 @ 70%

B.

Buy-In: 1 Mile Run

3 Rounds:

9 Deadlifts

15 Box Jump Overs

21 Toes to Bar

Cash-Out: 1 Mile Run

Rx: 315/225, 24/20”

Comp: 365/255lbs, 30/24”

C.

3 Rounds not for time

3/2 Legless Rope Climbs

20 Triple Unders

9am Class

Teams of 2 - For Time - CAP

1200m Run (together)

42-30-18

Deadlifts 

Box Jump Overs

Toes to Bar

1200m Run (together)

Scaled: 800m Run, 165/115lbs, 20/16”, Hanging Knee Raises

Rx: 225/155lbs, 24/20”

  • Split reps any way in center part, all running completed together

Jon Colborn