Programming: Week of October 14th - 19th, 2019


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Programming: Week of October 14th – 19th, 2019.

Monday, October 14th, 2019

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

WOD: For Time
200M Run
27-21-18-15-9-6
Wall Ball 20/14
Box Jumps 24/20

Tuesday, October 15th, 2019

Strength: Back Squat
5-5-5-5-5-5

Endurance: Row 1000 m

WOD: 5 rounds for time of:

8 Alternating Pistols

7 Toes-to-bars

6 Alternating Dumbbell Snatches, 50/35 lbs

Wednesday, October 16th, 2019

Strength: Every 1 min for 8 mins, alternating between:

Handstand Walk Practice

Muscle Up Progression

WOD: “Nate”
Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

Nate Alternative
Complete as many rounds as possible in 20 mins of:

6 Pull-ups

7 Push Press, 95/65 lbs

8 Kettlebell Swings, 70/53 lbs



Endurance For Wednesday (6:30pm Class)

EMOM 1:
Every 1 min for 10 mins, alternating between:

Run, 200 m

10 Goblet Squats, 70/53 lbs

EMOM 2:
Every 1 min for 10 mins, alternating between:

Row, 200 m

10 Dumbbell Thrusters, 50/35 lbs

EMOM 3:
Every 1 min for 10 mins, alternating between:

10 Box Jump Overs, 24/20 in

10 Alternating Dumbbell Snatches, 50/35 lbs


Thursday, October 17th, 2019

Strength: Power Clean + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1

WOD: 3 rounds for time of:

Run, 400 m

7 Squat Cleans, 135/95 lbs

11 Push-up (hand release)s

Friday, October 18th, 2019

Strength: Thruster
4-4-4-4

WOD: 4 rounds, 1:30 per station, of:

Double Under

Thruster, 95/65 lbs

Toes-to-bar

Row Calorie

Rest 1:30

Saturday, October 19st, 2019

9am Friends & Family Class
5 Min AMRAP
10 Strict Pull-ups

20 Push-ups

30 Air Squats
5 Min AMRAP
8 Strict Pull-ups

16 Push-ups

24 Air Squats
5 Min AMRAP
6 Strict Pull-ups

12 Push-ups

18 Air Squats
5 Min AMRAP
4 Strict Pull-ups

8 Push-ups

12 Air Squats
5 Min AMRAP
2 Strict Pull-ups

4 Push-ups

6 Air Squats


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