Programming November 29th to Dec 5th
RE-TEST
(from Sept. 14th)
Weightlifting
Build to a challenging weight for this complex:
1 Power Clean +
3 Push Press
Then:
Every 90 sec x 6 Sets
1 Squat Clean + 1 Hang Squat Clean + 2 Jerk
WOD
(AMRAP 6:00)
Ascending Ladder
2-4-6-8-10-12... Thrusters
* 6 Burpees Over Bar
btw each set
WOD
(12 Rounds for Time,
CAP 20:00)
12 Wall Balls (14/20)
8 Deadlifts (125/155)
4 Hand Stand Push Ups
Core Work
(X3 Sets )
Strength
(X4 Sets)
12- 10 - 8 - 6 - 4
Back Squat (Building)
Rest 90 - 120 sec btw
Then:
Skills
(X4 Sets)
10 Ring Dips / Rings Turnover / Muscle Ups
10 Abs Roll Out
Finisher
(X4 Sets)
1:00 On/ 1:00 Off
1 Arm Devil Press
RX = 35/50#
Monday
Tuesday
Wednesday
Thursday
Friday
RE-TEST
(from Sept. 16th)
WOD
1- 2K Row for Time
Rest 5:00
2- 5 Sets of 45 sec Max Chin Ups
Rest 1:00 between
Barbell Finisher
(X3 Set, goal is to go unbroken each set)
20 RDL
20 Back Squats
15 Bent Over Row
15 Bicep Curls
Rest as needed
between sets
Work/Gymnastics
(For Max Cals )
1- AMRAP 10:00
Bike for Cals
* Every 2:00 Perform:
12 Burpees to plate
2- AMRAP 10:00
Row for Cals
* Every 2:00 Perform
10 Toes to Bar
3- AMRAP 10:00
30 Double Unders
20 Goblet Lunges
10 - 1 Arm Push Press (35/50#)
Rest 3:00 btw
each AMRAPs
SATURDAY
Weightlifting 9:00AM - Snatch AND/OR Clean & Jerk
Conditioning 10:15AM
