Programming: Week of January 21st - 26th


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

Monday, January 21st, 2019

Strength: 1 Deadlift + 1 Hang Power Clean
2-2-2-2-2-2

WOD: In 7 Minutes, complete-
3 Rounds Of:
7 Shoulder-to-Overheads, 135/95 lbs
14 Deadlifts, 135/95 lbs
21 Box Jump Overs

Then, in the remaining time, AMRAP of:
Hang Power Clean, 135/95 lbs

 

Olympic Lifting For Monday

Snatch 3 Rep Max
3 @ 70% | 3 @ 75% | 3 @ 80%
Find your 3 rep max

Tuesday, January 22nd, 2019

Warm Up: Warm Up: 400m Run

Pistol mobility and warm up

Strength: Core Grinder – 1 Min of Each
Plank Hold
Sit-up
Hollow Hold
Mountain Climbers
Flutter Kick
Superman
V-up

WOD:  For time
Run, 800 m
21 Toes-to-bars
21 Alternating Pistols
21 Kettlebell Swings, 53/35 lbs
-- then --
Run, 400 m
15 Toes-to-bars
15 Alternating Pistols
15 Kettlebell Swings, 53/35 lbs
-- then --
Run, 200 m
9 Toes-to-bars
9 Alternating Pistols
9 Kettlebell Swings, 53/35 lbs

Olympic Lifting for Tuesday

Clean 3 Rep Max
3 @ 70% | 3 @ 75% | 3 @ 80%
Find your 3 rep max

 

Wendler Push Press: Week 3

5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

 

Wednesday, January 23rd, 2019

Warm Up: 500m Row>25 PVC OH Squats>10 PVC Pull Overs

100 Double Unders or singles > 10 push ups into down dog > 5 thread the needles (each arm)

Strength: Back Squat
10 at 50% | 10 at 50%
3 at 80% | 3 at 80%
10 at 60% | 10 at 60%

WOD: 2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

 

Endurance for Wednesday

For time

Run, 800 m

75 Air Squats

Run, 800 m

75 Air Squats

Thursday, January 24th, 2019

Warm Up: 3 Rounds of
Bike 10 cal
Plank To Push Ups
Deep Lunges

Snatch Burgener Warm up

Warm up to snatch weight for the EMOM

Strength: Every 1 min for 12 mins,
alternating between:
4 Snatches
10 Ring Dips

WOD: 15 Min ARMAP
Farmer Carry, 50/35 lbs, 200 m
15 Push-ups
12 Power Snatches, 95/65 lbs

Olympic Lifting for Thursday

Power Clean
3 at 70% | 3 at 70% | 3 at 70%
3 at 75% | 3 at 75% | 3 at 75%
3 at 80% | 3 at 80% | 3 at 80%


Push Jerk
3 at 70% | 3 at 70% | 3 at 70%
3 at 75% | 3 at 75% | 3 at 75%
3 at 80% | 3 at 80% | 3 at 80%

Friday, January 25th, 2019

Warm Up: 4 intervals of Row 250m

2 rounds of:
5 Inch Worms
30sec Handstand Hold
30 sec squat hold


Strength:  Shoulder Press
10 @ 50% | 10 @ 50%
3 @ 80% | 3 @ 80%
10 @ 60% | 10 @ 60%

WOD: Nicole
20 Min AMRAP
Run, 400 m
max rep Pull-ups

Score is total number of Pull Ups completed. Each set must be completed unbroken. Each time you drop from the bar, you must run 400m

Saturday, January 26th, 2019

Skill:
100 AbMat Sit-ups For Time
100 Air Squats For Time
Max Effort Plank Hold

WOD: For time
50 Partner Medicine Ball Squat Throws, 20/14 lbs
50 Medicine Ball Sit-up + Throws, 20/14 lbs
Medicine Ball Bear Hug Carry, 20/14 lbs, 400 m
50 Russian Twist + Throws, 20/14 lbs
50 Partner Wall Balls, 20/14 lbs

 

Olympic Lifting for Saturday

Hang Snatch + Snatch
1-1-1-1-1-1-1

Wendler Back Squat: Week 3

5 at 75% | 3 at 85% | 1+ at 95%


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