Programming 10/21/19-10/27/19


Monday

Warmup-Complete:

1 min Pigeon Pose

1 min Couch Stretch

1 min in Hip Circle Bands

10 Empty Bar Box Squats 

A)Box Squats

21-18-15-12-9-6-3

B)Conditioning: EMOM 24

1-Row 15/12 Cal or 12/10 or 10/8

2-Strict HSPU

3-Bike 12/10 Cal or 10/8 or 8/6

4-C2B Pull ups 

*Goal=Row and Bike should take aprox 40-50 secs

*Goal=Gymnastics stuff should be done under :30 secs and get the majority of your rest here. 

Tuesday

Warmup-PVC Drills/Band Pullaparts

Then, Barbell Drills (5 Hang Power Cleans + 5 S2O)

15 Box Step Ups (Bodyweight)

10 WB

A)Strength: Strict Press

Build to a heavy single in 10 mins

Then, 3×[email protected]%

B)WOD: Intervals

First Round: 2 min ON/1 min OFF

1-Max Box Jumps (24/20)

2-Max Power Cleans (135/95)

3-Max WB (20/14)

4-Max Box Step Ups (50/35) (24/20)

5-Max S2O (135/95)

Then, Second round: 1:30 ON/:30 OFF

Wednesday

Warmup-Group Dynamic Warmup

A)Conditioning: WOD’n Wednesday 

WOD: 3 Rounds of:

Run 400m 

10 DB Power Cleans (50/35)

50ft DB Walking Lunges (50/35)

WOD: 3 Rounds of:

Run 400m

20 KB Swings (53/35)

20 Alt KB Snatches *From the floor 

WOD: 3 Rounds: 

Run 400m

5 Bar MU

*30 min total cap, no rest between WODs 

B)Accessory: Posterior Chain 

1-Single Leg KB RDLs 3×10-15 reps

2-Goid Mornings 3×20 reps

Thursday

A)WOD:Conditioning 

Complete WODs Every 12 mins

30-20-10

Cal Row

Burpees to Target

30-20-10

Med Ball Cleans

Slam Balls

30-20-10

Cal Bike

Burpees to Target

Friday 

“20.3”

Saturday

Group CrossFit 9AM

Sunday

Open Gym 1:30-3:30pm

Categories: WOD

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