Programming: Week of September 23rd - 27th, 2019


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Programming for the week of September 23rd - 27th, 2019

 

Monday, September 23rd, 2019

 

Strength:  Snatch High Pull + Power Snatch +

Hang Power Snatch 1-1-1-1-1

WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Power Snatch, 95/65 lbs 

Wall Ball, 20/14 lbs

 

Tuesday, September 24th, 2019

 

Strength: Bench Press 3-3-3-3

WOD: 20 rounds for time of:

5 Push-ups

10 Dumbbell Lunges, 40/20 lbs 

20 Double Unders


 

Wednesday, September 25th, 2019

 

Strength: Back Squat 3-3-3-3-3-3

WOD: Baseline xXx - For time:

Row, 250 m

20 Alternating Pistols

15 Toes-to-bars

10 Handstand Push-ups

5 Bar Muscle-ups

 

Thursday, September 26th, 2019

 

Strength:

Bent Over Barbell Row 5-5-5-5 

Barbell Bent Over Row (Supinated Grip) 5-5-5

WOD: As many reps as possible in 25 mins of ascending reps:

1 Double Under

1 Chest-to-bar Pull-up

1 Dumbbell Power Clean, 50/35 lbs

2,2,2 ,..etc.

 

Friday, September 27th, 2019

 

Strength: Push Jerk 3-3-3-3-3-3

WOD: 3 rounds, each round for time, of:

Run, 200 m

10 Push Jerks, 155/105 lbs 

5 Lateral Burpee Over Bars




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