Programming October 19th to 25th
Strength
(X4 Sets for Quality)
Max Reps Strict Press (from floor) @70% of 1 RM + 5 Push Press
10-15 Toes to Bar/Knee Raises
20 Banded Face Pulls
Rest 90 sec
WOD
(AMRAP 15:00)
12 Burpees Facing Bar
9 Hang Power Cleans (75/115)
6 Push Jerks
* 24 Double Unders btw each round
Monday
Tuesday
Wednesday
Thursday
Friday
Strength/Stamina
(EMOM x 24:00)
Min 1 - 10 Hand Release Push Ups
Min 2 - 12 Box Step Over
(x2 DB 35/50#)
Min 3 - 24 Air Squats
Core/Accessory
Tabata #1
Plank Up & Down
Tabata #2
Russian Swings (AHAP)
Strength
(30:00)
6 sets of 6 Back Squats @75-80% of 1 RM
Rest 2:00-2:30 btw sets
Finisher
(X4 Rounds)
2:00 ON / 1:00 OFF
RND 1: 10 Devil Press
+ Max Cal Row
RND 2: 8 Devil Press
+ Max Cal Row
RND 3: 6 Devil Press + Max Cal Row
RND 4: 4 Devil Press + Max Cal Row
RX = 35/50#
Strength
(X5 Sets for Quality)
5-4-3-2-1/side Turkish Get Ups (building to AHAP)
10 Inverted Row
15 KB High Pulls
20 Slider/Swiss Ball
Knee Tuck
Finisher
(CAP 8:00)
100 DB Thrusters
EMOM 8 Sit Ups
Gymnastics/Skills
(25:00)
(Core Work, Shoulder Mobility, Kip Swing...)
WOD
(3 Rounds for Time,
CAP 15:00)
20 Pull Ups
(or 8 Muscle Ups)
40 Wall Balls (14/20)
1-2
SATURDAY
Weightlifting Class (Clean and Jerk WORK) - 9:00AM
Conditioning (Long Intervals) - 10:15AM
Open Gym - 10:30AM - NOON
