Programming: Week of September 16th - 21st, 2019


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Programming: Week of September 16th – 21st, 2019
Monday, September 16th, 2019


Strength: Squat Clean 3-3-3

Every 1 min for 12 mins do:

Handstand Push Up Progression

Clean Technique

WOD: In 8 mins, for max reps of:

Run, 400 m

25 Pull-ups

20 Kipping Handstand Push-ups

max reps in remaining time Squat Cleans, 135/95 lbs

Rest 2 mins

-- then --

In 8 mins, for max reps of:

Run, 700 m

15 Chest-to-bar Pull-ups

10 Strict Handstand Push-ups

max reps in remaining time Squat Cleans, 135/95 lbs

Tuesday, September 17th, 2019

Strength: Shoulder Press 5-5-5-5-5

WOD: For 3 cycles:

AMRAP in 3 mins of:

3 Dumbbell Devil Press, 50/35 lbs

10 Air Squats

30 Unbroken Double Unders

 

Rest 1 min between each cycle.

For each cycle restart the AMRAP.                 

Wednesday, September 18th, 2019

Strength: Dumbbell Thrusters
5-5-5-5-5

WOD: 7 rounds for time of:

12 Thrusters, 75/55 lbs

9 Toes To Bars

Run (medicine ball), 20/14 lbs, 200 m

Thursday, September 19th, 2019

Strength: Sumo Deadlift 5-5-5-5-5

WOD: Tabata 20-sec On & 10-sec Off x 8 Rounds of Each
Tabata Push Press, 75/55 lbs

Tabata Sit-up

Tabata Sumo Deadlift High-pull, 75/55 lbs

Tabata Push-up

Friday, September 20th, 2019

Strength: Double Kb Farmers Carry 400 m

WOD: For time

40 Row Calories

30 Burpees

20 Ring Dips

10 Snatches, pick load

20 Ring Dips

30 Burpees

Run, 400 m

Saturday, Septembers 21st, 2019

9am Friends & Family Class
For time:

Run, 400 m

50 Push-ups

50 Medicine Ball Cleans, 20/14 lbs

50 Pull-ups

50 Medicine Ball Sit-ups, 20/14 lbs

Run, 400 m

 


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