Programming 12/2/19-12/9/19

Monday-Squat Day

Warmup: Complete

Pigeon or Couch Stretch-1 min each side

Ankle Drills-1 min each side

10 Front Back Leg Swings each side

10 Side to Side Leg Swings each side

Banded Glute Activation 1 min

A)Strength: Back Squats

5×3 @80%1RM

B)Accessory:Lower Body

1-Banded Glute Bridges ss w/Banded Abduction

3×15 each

2-Glute Ham Raises 3×8-15 reps

C)WOD: AMRAP 10

Run 600m

Then, 10 T2B + 10 Burpee Med Ball Clean Thrusters (20/14)

Health-

A)Box Squat if needed

B)Same

C)Same

Tuesday-Pressing

Warmup-EMOM 5

25 Jump Rope + 5-10 Push ups

A)Bench Press

[email protected]%1RM

B)WOD:For Time

100 Strict Press (45/35) scale to aprox 35-40%1RM

*Every Break you must complete 

25-50 Doubles/Singles

25 SitUps

*15 min cap

C)Accessory:21-18-15-12-9-6-3

UB Wall Balls (20/14)

*Rest as needed but all sets must be UB

Health-Same

Wednesday-Gymnastics

A)Gymnastics Strength

1-Ring Pulls to Chest

2-Inverted HSPU On Box

3-Nose to Wall Wall Walks

B)Gymnastics Skill Work

1-Ring Work/Bar Work: Swing and Hips to Ring/Bar

2-Handstand Kick Ups-Walks into Wall-Walks w/spotter-Walks on own

C)Accessory:Midline

1-Hanging Knee Raise +Twists (each way)

5×8-12 reps

2-Plank Holds 5×1 min hold *weighted if possible

D)Gymnastics WOD

Every 3 mins start a new rd *1 min rest b/t rds

Rd 1-Run 400m + Max Pull ups

Rd 2- Run 400m + Max Strict HSPU

Rd 3- Run 400m + Max MU or MU Variation

Rd 4- Run 400m + Max HSPU

Health

A)Gymnastics Strength

1-Ring Pulls to Chest (Ring Row Variation)

2-Inverted HSPU (Feet on floor)

3-Wall Walks (As far as possible without sagging)

B)Accessory

1-DB Bench Press 3×20

2-Seated DB Curls 3×20

C)Accessory:Midline

1-Hanging Knee Raise +Twists (each way)

5×8-12 reps

2-Plank Holds 5×1 min hold *weighted if possible

D)Gymnastics WOD

Every 3 mins start a new rd *1 min rest b/t rds

Rd 1-Run 200m + Max Ring Rows

Rd 2- Run 200m + Max Push ups

Rd 3- Run 200m + Max Jumping Pull ups

Rd 4- Run 200m + Max Inverted Pushups 

Thursday-Conditioning

A)Rowing Conditioning

4 sets each partner

500m slowest pace

400m quicker

300m quicker

200m quicker

100m fastest

*Alternate rds with a partner 

Total Rowing 1500m each set=6000m total

Health

A)Rowing Conditioning

4 sets each partner

400m slowest pace

300m quicker

200m quicker

150m quicker

100m fastest

*Alternate rds with a partner 

Total Rowing 1150m each set=4600m total 

Friday-Pulling

Warmup:Complete

5 Inchworms/Seal Stretch

5 Good Morning + 5 RDL’s (Barbell)

5 Liftoffs to knee with a light weight

A)Strength: Deadlift

3 Liftoff + Full Deadlift  

*Compare to 11/29/19 (4 rep)

B)Accessory: Posterior Chain

1-Double DB Rows: 5×10

2-GHD Hip Extension: 5×10

C)WOD: For Time

10 Burpee DB Deadlifts (50/35)

25/20 Cal Row

10 Burpee DB Deadlifts

25 Box Overs 24/20)

10 Burpee DB Deadlifts

25/20 Cal Bike

10 Burpee DB Deadlifts

*15 min cap

Health

A)Same or Rack or Block Pulls for 3

B)Same

C)WOD: For Time

10 Burpee + 10 Slam Balls

25/20 Cal Row

10 Burpee + 10 Slam Balls

25 Box Overs

10 Burpee + 10 Slam Balls

25/20 Cal Bike

10 Burpee + 10 Slam Balls

*15 min cap

Saturday

Group CrossFit 9AM 

Sunday

Open Gym 1-3PM

Categories: WOD

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