Programming: Week of October 29th – November 2nd

Monday
 

Warm up-

3X – (250m row

Bear crawl around rig

Samson stretch around rig

10 goblet squat)


Strength- Power Clean 5-5-5-5-5


WOD- Open 15.3 8 Min. AMRAP: (Handstand push ups increase by 3 every set, clean every 3rd set by 3)

3 Handstand Push-ups 3 Cleans, 185/125 lbs

6 Handstand Push-ups 3 Cleans, 185/125 lbs

9 Handstand Push-ups 3 Cleans, 185/125 lbs

12 Handstand Push-ups 6 Cleans, 185/125 lbs

15 Handstand Push-ups 6 Cleans, 185/125 lbs

18 Handstand Push-ups 6 Cleans, 185/125 lbs

21 Handstand Push-ups 9 Cleans, 185/125 lbs

24 Handstand Push-ups 9 Cleans, 185/125 lbs

27 Handstand Push-ups 9 Cleans, 185/125 lbs

Tuesday


 Warm up- 300 m run

Then 3X

10 head throw window jumping pull up

10 each leg standing butt kickers

10 standing alt hand swing march (focusing on running technique)


Strength- Dumbbell Bench Press 5-5-5-5-5

With working sets of Chin ups in between sets

3-3-3-3-3

WOD- (30 minutes allowance)

5 RFT: Run, 200 m 20 Pull-ups

Run, 200 m 20 Push-ups

Run, 200 m 20 Sit-ups

Run, 200 m 20 Russian Kettlebell Swings, 70/44 lbs

Wednesday

Warm up- (2 rounds) 2 minutes jump rope

10 hollow ups 
10 super man

Grab a KB into 
10 deck squats

30 sec each leg couch stretch 
into 30 sec pigeon stretch 

Then major focus on OH squat positioning W/ PVC OH. 
Squat against the rig

The door (rig) peck stretch and a round of foam roller thoracic stretch


Strength- Overhead Squat 5-5-5_3-3-3

WOD- Each round will be allowed 1 minute to complete followed by a 1 min rest per round (Main goal here is intensity)
 

4 rounds-

3 overhead squat 95/65 – 
6 alternating pistols (scale is lunges) – 
9 Burpees

Thursday

Warm up- with a partner 6 rounds

10 calories Bike or Rower partner

Alternating between max air squats & max double unders

Strength- Sumo Deadlift 3-3-3

WOD- 3 parts to these wods with a focus on intensity pushing their threshold

Part A. - 5 min AMRAP w/ buy in

300m run 
then remaining time

21 sumo deadlifts 135/95

30 double unders

5 min rest. 

Part B. – 5 min. AMRAP w/ buy in

300m run 
then remaining time

15 Sumo High pulls 95/65

30 double unders

5 min. rest

Part C. – 5 min. AMRAP w/ buy in

300m run 
then remaining time

9 deadlifts 185/145

30 double unders

Friday
 

Warm up- 800m run

Overhead waiter plate tip burpee penalty 

Strength- Dumbbell Strict press 5-5-5-5-5


WOD- 12 MIN. AMRAP ascending by 2 reps each round

Starting @ 2 reps going up (4,6,8,10,12…etc.)

Devils Press & Toes to bar




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