Programming: Week of October 21st - 26th, 2019


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Programming: Week of October 21st – 26th, 2019

Monday, October 21st, 2019

Strength: Shoulder Press
3-3-3-3-3-3-3
4 of these sets need to be challenging pushing 75-85%

WOD: 21-15-9 reps, for time of:

Row Calorie

Handstand Push-up

Tuesday, October 22nd, 2019

Strength: Every 1 min for 12 mins, alternating between:

3 Strict Pull-ups

Banded Sprint, 25 secs
With banded sprints the focus is on fore foot drive. With the band placed at the hips you'll have a forward lean away from the rig. This will help follow through during the wod to lean into your run using your forefoot to catch you.

WOD: For time:

Run, 800 m

-- then --

3 rounds of:

10 Chest-to-bar Pull-ups

20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

30 Double Unders

-- then --

Run, 800 m

 

Wednesday, October 23rd, 2019

Strength: Sumo Deadlift
3-3-3-3-3-3-3

WOD: “Death By" - Wall Balls, Sumo Deadlifts and Push-ups
3 reps + 1 rep / 1 min
With a continuously running clock perform:

1st Min - 3 Wall Balls, 25/20 lbs, Sumo Deadlifts, 135/95 lbs & Push-ups
2nd Min - 4 Wall Balls, 25/20 lbs, Sumo Deadlifts, 135/95 lbs & Push-ups

3rd Min - 5 Wall Balls, 25/20 lbs, Sumo Deadlifts, 135/95 lbs & Push-ups

10th Min – 12 Wall Balls, 25/20 lbs, Sumo Deadlifts, 135/95 lbs & Push-ups
etc.

Endurance For Wednesday (6:30pm Class)

For quality:

Plate Press, 25/10 lbs, 20 secs

Static Press Hold, 25/10 lbs, 20 secs

Plate Press, 25/15 lbs, 20 secs

Complete as many rounds as possible in 25 mins of:

9 Dumbbell Devil Press, 35/20 lbs

10 Toes-to-bars

11 Deadlifts, 185/125 lbs

12 Bar Facing Burpees

Thursday, October 24th, 2019

Strength:
Round 1: Max Reps in 2 Minutes - Hang Power Snatch, 75/55 lb
Round 2: Max Reps in 2 Minutes - Hang Power Snatch, 95/65 lbs
Round 3: Max Reps in 2 Minutes - Hang Power Snatch, 115/85 lbs
Round 4: Max Reps in 2 Minutes - Hang Power Snatch, 135/95 lbs

WOD: In 20 mins do:

Row, 2000 m

then in the remaining time, AMRAP of:

5 Box Jumps, 24/20 in

10 Alternating Kettlebell Snatches, 53/35 lbs

15 AbMat Sit-ups
Partnered: 1 will start on their 2k row while the other will work through the amrap, once athlete 1 finishes their row, they will switch.  Once both have completed their row they can both work on the armap.

Friday, October 25th, 2019

Strength: Front Squat Pause
5-5-5-5-5-5

WOD: Every 1 min for 12 mins do:

7 Overhead Squats, 75/55 lbs

7 Pull-ups

10 Lateral Jump Over Barbells

Saturday, October 26th, 2019

9am Friends & Family Class
Grab a partner!
As a team complete as many rounds as possible in 20 mins of:

10 Bumper plate thrusters (45/25 lbs)

10 Bumper Plate Burpees

10 Overhead Lunges, alternating legs

 

While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

 

Post total rounds.


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