Programming: Week of January 14th - 19th


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Programming: January 14th – 19th

Monday, January 14th, 2019
 
Warm up- 2 Rounds Of
100m row slow pace
100m medium
100m fast
100m slow 
10 - Deep lunge samson stretch
10- Plank balance
10 – down up dogs

Endurance/Strength:
300m Run For Time
3 min rest.
300m Run For Time

WOD: “Angie”
For Time:
100 Pull up
100 Push up
100 Sit up
100 Air Squat
(scaling can be breaking up the work into sets)

 

Olympic Lifting for Monday

Clean
1 at 70% 1RM | 1 at 70% 1RM | 1 at 70% 1RM

1 at 75% 1RM | 1 at 75% 1RM | 1 at 75% 1RM

3 at 80% 1RM | 3 at 80% 1RM | 3 at 80% 1RM

 

Wendler Cycle Week 2 Push Press

Push Press
3 at 70% 1RM | 3 at 80% 1RM | 3+ at 90% 1RM

Tuesday, January 15th 2019

Warm up: 400m
Line Drills – Including but not limited to:
Straight leg kick
Donkey kicks
Karaoke
Bear crawl
Broad jumps 

Chest stretches against the rig 90 degree arm position twist in opposite direction push against for 6 secs relax stretch for 10sec 2-4 times

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

WOD:- 10>1 and 1<10
Dumbbell Snatch and Box Jump (starting w/ DBS. @10 and BJ @1)

Olympic Lifting for Tuesday

Snatch
1 at 70% 1RM | 1 at 70% 1RM | 1 at 70% 1RM

1 at 75% 1RM | 1 at 75% 1RM | 1 at 75% 1RM

3 at 80% 1RM | 3 at 80% 1RM | 3 at 80% 1RM

 

Split Jerk
1 at 70% 1RM | 1 at 70% 1RM | 1 at 70% 1RM

1 at 75% 1RM | 1 at 75% 1RM | 1 at 75% 1RM

3 at 80% 1RM | 3 at 80% 1RM | 3 at 80% 1RM

 

 

Wednesday, January 16th 2019

Warm up: Med Ball Volley Ball
 
Barbell Front rack stretch
Bergener Clean Warm Up

(1 ¼ front squats are a full squat then coming back up below parallel or 2 inches for those lacking mobility, then coming fully up)
 
Strength: 1¼  Front Squats
2-2-2-2-2

WOD: 10 rounds for time of:
3 Front Squats, 185/125 lbs
10Wall Balls, 20/14 lbs

 

Endurance for Wednesday:

Every 1 min for 14 mins, alternating between:

3 Squat Cleans, 175/125 lbs

5 Box Jump Overs

For time:

30 Kettlebell Swings

5 Row Calories

Run, 200 m

25 Kettlebell Swings

6 Row Calories

Run, 200 m

20 Kettlebell Swings

7 Row Calories

Run, 200 m

15 Kettlebell Swings

8 Row Calories

Run, 200 m

10 Kettlebell Swings

9 Row Calories

Run, 200 m

Thursday, January 17th, 2019

Warm up
:
10 Cal Bike
10 Banded (g or Y) Squats
10 Cal Row
10 Red band on rig leg swing outs
(red band attached at the bottom with opposite foot in loop side step till tension then abduct swing, squeezing the glutes) 

Bar Muscle Up Progression:

Strength: Deadlift w/ a 3 sec. slow decent (eccentric part of the lift setting the bar back down)
5-5-5-5-5-5

WOD- 7 Min. AMRAP
9 DEADLIFTS 315/225-
6 LATERAL B.O.B. –
3 BAR M.U.

 

Olympic Lifting for Thursday:

2 Snatch + 1 Overhead Squat
1-1-1-1-1-1

Wendler Back Squat: Week 2

Back Squat
3 at 70% 1RM | 3 at 80% 1RM | 3+ at 90% 1RM

Friday, January 18th, 2019

Warm up:  3 min. jump rope.
3 wall walks
10 PVC pull overs
2 min jump rope
2 wall walks
10 PVC dips
1 min. jump rope
1 wall walk
10 PVC strict press pressing head through the window

Strength- Push Press + Push Jerk
3-3-3-3-3
(1 push press then into push jerk = 1)

WOD:
For time: (larger classes can start opposite or staggered start)
Row, 1000 m
-- then --
3 rounds of:
100 Double Unders 
5 Curtis Ps, 95/65 lbs
10 Handstand Push-ups -- then -- Run, 800 m

 

Saturday, January 19th, 2019

 

CrossFit:

WOD: 20 Min AMRAP of
Run, 400 m

Then 3 rounds of:

5 pull-ups

10 push-ups

15 squats

 

Olympic Lifting for Saturday

2 Clean + 1 Jerk
1-1-1-1-1-1

Snatch Balance :
2-2-2-2-2

 


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