Programming August 10th to 16th
Strength
(X 4 Sets)
6-10/side KB/DB Row
30 sec Max Seated
Bicep Curls
Rest 1:00 btw sets
(X4 Sets)
6-10/side Tall Kneeling KB/DB Press
30 sec Max Lateral Raise
Rest 1:00 btw sets
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Finisher
(X3 sets)
1:00 Max Devil Press
Rest 30 sec
1:00 Max 1 arm DB Crunch
Rest 30 sec
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Monday
Tuesday
Wednesday
Thursday
Friday
Weightlifting
Technique Squat Clean + Warm Up (to 65%)
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WOD
(Every 3:00 x 5 Sets)
15/20 Cal Row
5-4-3-2-1 Squat Clean
(Building Each Set. Start at 65% up to 90% of 1RM)
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Accessory Work/ Lower Body
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Chipper!
(For Time; CAP 25:00)
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50 Push Press
25 Toes to Bar
40 Back Rack Lunges
20 Burpees Over Bar
30 Over Head Squats
20 Burpees Over Bar
40 Back Rack Lunges
25 Toes to Bar
50 Push Press
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WOD
(10 Rounds For Time;
CAP 30:00)
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200m Run
2 Rounds of Cindy
*Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats
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Core Work
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Strength/Stamina
BackSquat
2-4-6-8-10-8-6-4-2
Every 2:00 (Same weight across, 70%)
Finisher
(Sprint, For Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Wall Balls
SATURDAY
Weightlifting Class (Clean and Jerk ) - 9:00AM
Outside Conditioning Workout - Short Intervals - 10:15AM
Open Gym - 10:30AM
