Programming: Week of October 22nd – 26th

Monday, October 22nd

Warm up- 400m run- 500m row- 1000m bike
Between Each:

20 side lunges, 
10 sit up

20 lunges, 
10 plank balance

20 air squats , 
10 v up

Strength- Yoke carries down and back =1

1-1-1

Farmers carry – 50 ft. second post outside

1-1-1

WOD- 3 RFT 400m run

20 Front squat 95/65

Tuesday, October 23rd

Warm up- 3 Rounds Of:

2 minutes jump rope

10 head throw window jumping pull up

10 alternating chest stretch on rig (placing elbow forearm on rig twist)

10 down up dog push up

Strength- Behind the neck Snatch grip Push Press

5-5-5-5-5

WOD-

5 rounds for time of:

25 Push Press, 75 lbs

50 Double Unders

Wednesday, October 24th

Warm up- Line drills 

Strength- Max HandStand Hold 5X

Using bands and bars on the Rig to work on athlete’s core stability and stabilizing without the wall

Weighted Step Ups- 3 warm up sets then 3 working sets

6-6-6

WOD- 20-minute AMRAP

Row, 250 m

12 Wall Balls, 20/14 lbs

9 Box Jumps 6 Toes-to-bars

Thursday, October 25th

Warm up- 2 rounds

200m run

10 single leg KB deadlift

5 – 5-point burpees

10 goblet squats

250m row

Strength- Deadlift

10-10 @ 50% 3-3- @ 80% 10-10 @ 60%

WOD- G.I. Jane

100 Burpee Pull ups

Friday, October 26th

Warm up- Hooverball

Strength- Push Jerk

2-2-2-2-2

WOD- For Time:

15 Hang Clean & Jerks, 135/95 lbs

25 Ring Dips

100 Walking Lunges

30 Bike Calories

100 Sit-ups

25 Ring Dips

15 Hang Clean & Jerks, 135/95 lbs




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