Programming 10/7/19-10/13/19


Monday

Warmup-Run 400m then, set up for WOD

A)WOD: For Time

Run 800m

30 Burpee Box Overs w/hands (24/20)

30/24 cals

30 Dips–Push ups

Run 800m

*Rest 5 mins

Run 800m

30 Dips–Push ups

30/24 cals 

30 Burpee Box Overs w/hands (24/20)

Run 800m 

*45 min cap

Tuesday 

Warmup-Barbell Drills

A)Intervals: Every 90 secs

5 Hang Power Snatch

5 OHS 

3-5 T2B–Hanging Knee Raises *Depending on skill

Rounds 1-3=75/55

Rounds 4-6=95/65

Rounds 7-9=115/75

Rounds 10-12=135/85

B)Conditioning: E5MOM

40/30 Cal Row *Rest remaining time

50/42 Cal Row *Rest remaining time

60/48 Cal Row *Rest remaining time

70/55 Cal Row *Rest remaining time

Goal=Row at a certain pace 

Wednesday

Warmup: Complete 2 Rounds of

10/8 Cal Row + 10 Push ups + 10/8 Cal Bike + 10 Push ups + Run 200m

A)Conditioning: Intervals

Round 1

AMRAP 4

10 WB

5 Burpees

*Rest 2 mins

AMRAP 4 

Max Cal Row

*Rest 2 mins

AMRAP 4

Max Cal Bike

*Rest 2 mins

Round 2

Start back at the top but it’s now 

AMRAP 3

*Rest 1:30

Round 3 

Start back at the top but it’s now

AMRAP 2

*Rest 1 min 

Thursday 

A)Make Up Day

B)Partner WOD

Friday

A)”20.1″

5:15am/9am/Noon class is regular scheduled classes. 

4:30pm starts Friday Night Lights

Saturday

9-11am Open Makeups

Sunday 

Open Gym3-5pm. 

Categories: WOD

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