Programming: Week 0f February 25th – March 2nd, 2019


Request More Information

Go to Content

Programming: Week 0f February 25th – March 2nd

Monday, February 25th, 2019

Warm up
: Shuttle run w/ movement prior
10 air squats > shuttle
10 jumping jacks > shuttle
10 push ups > shuttle

Burgner Warm up

Strength: Snatch 3-3-3-3-3

WOD: 6 rounds for time of:
5 Dumbbell Deadlifts, 50/35 lbs
4 Dumbbell Front Rack Lunges, 50/35 lbs
3 Dumbbell Squat Cleans, 50/35 lbs
2 Dumbbell Push Press, 50/35 lbs
1 Dumbbell Devil Press, 50/35 lbs

Tuesday, February 26th, 2019

Warm up: 3 rounds partner hangs while other jump ropes
3 rounds partner planks while partner sit ups
3 rounds partner holds active bottom squat while partner mountain climbs

Strength: Push Jerk 3-3-3-3-3

WOD: As many reps in 8 mins as you can of:
Pull-Up + Toes-To-Bar

(athlete will just go back and forth reps do not increase per movement)

Wednesday, February 27th, 2019

Warm up: 4 times
250m Row > 500m (.3) Bike
Good progression for Pistol @ min 2 And 5

Strength: Back Squat 10-10-10

WOD: 10-20-30-40-50 reps, for time of:
Alternating Pistol
Run, 10 m
Russian Kettlebell Swing, 70/44 lbs

Thursday, February 28th, 2019

Warm up: 2 rounds
30 sec reg jump rope > 30 fast jump rope > 30 sec high jump rope

30 sec boxer jump rope > 30 sec run around the rig jump rope

(this to work on their coordination)

10 slow squat down jump air squat > 10 floor glute bridge > 10 fast hip

Burgner warm up

Strength: Hang Power Clean 3-3-3-3-3

WOD: 3 rounds for time of:
7 Hang Power Clean & Jerks, 155/105 lbs
50 Double Unders

Friday, March 1st, 2019

Warm up
: 3 rounds
200m med ball run > 15 med ball sumo H.P. > 10 med ball squats >
5 med ball push press

Going over core movements

Strength: Core grinder in sets 3 sets of 10
(people will partner up and can alternate between movements)
GHD Back extensions
GHD Sit ups
Ab Wheel
Dragonflies

WOD: Tabata Fight Gone Bad
Tabata Wall Ball, 20/14 lbs, 10/9 ft
Tabata Sumo Deadlift High Pull, 75/55 lbs
Tabata Box Jump, 20 in
Tabata Push Press, 75/55 lbs
Tabata Row (calories)


Request More Information

Request Information Now!