Programming 8/5/19-8/11/19

Monday

Warmup-Barbell Drills

A)EMOM-Complete 1 Squat Snatch

Round 1-50-55-60-65-70%

R2-55-60-65-70-75%

R3-60-65-70-75-80%

R4-65-70-75-80-85%

B)WOD: For Time

Buy In-800m run

Then, 4 Rounds

25 WB (20/14)

15 Deads (225/155)

Buy Out-400m run

*18 min cap

Health

A)Hang Power or Power Snatches as needed

B)WOD

Buy In-400m run (Row/Bike if needed)

4 Rounds

25 Air Squats

15 KB Swings

Buy Out-400m run

*18 min cap

Tuesday

Warmup- Practice movements and set up workout area.

0-20 mins on a running clock

A)Strength: 10-9-8-7-6-5-4-3-2-1

Unbroken Strict Press

GHD Situps

*Use Aprox 60-70%1RM Strict Press…basically as heavy as you think you can keep sets UB.

*Move quickly but the priority of the workout is Strength so don’t go too light just to move quicker. 

20-30 mins on clock

B)Gymnastics Practice: 

EMOM or Every 30 secs for 10 mins

Complete 3 Burpees to Target + 1 Muscle Up

30-40 mins on clock 

C)Gymnastics/Conditioning

75-50-25 Doubles or Singles

30-20-10 Alternating V-Ups

40-50 mins on clock

D)Gymnastics Strength: 10-8-6-4-3-2-1

Strict Dips + Push Ups

Health-

A)Strength: same but do Abmat Situps

B) Jump Rope and Plank Hold

C)EMOM 10: 3 Burpees and 3-5 Strict Pull ups or variations

D)10-9-8-7-6-5-4-3-2-1 *UB sets of Push ups

Wednesday

A)EMOM 20

1-Row 15/12 or 12/10 or 10/8 Cal’s

2-10 DB Thrusters (50/35)

*Rest 10 mins

B)EMOM 20

1-Bike 12/10 or 10/8 or 8/6 Cal’s

2-10 T2B or 10 Pull ups *Alt movements

Health

Same- Scale reps and movements as needed

Thursday

A)Make Up Day

B)Partner WOD

12-9-6

Sandbag to Shoulder + 50ft Walk

6-9-12

Sandbag Squats + 50ft Walk

10-8-6-4-2

Sandbag to Shoulder + Squats 

*All Rounds are YGIG (You Go I Go)

Health

Partner WOD

12-9-6

Slam Balls + 50 ft OH walk

6-9-12

Slam Ball Squats + OH Walk

10-8-6-4-2

Slam Ball + Slam Ball Squat

Friday

Warmup-PVC and Band Pullaparts 

Then, Banded Glute Activation

A)Back Squats

EMOM

Min 1-5 1rep @90%

Min 5-10 2 reps @85%

Min 11-15 3 reps @80%

B)WOD: 21-15-9

SHSPU

Run 400m

C)Accessory: 3 Rounds

30 Push Ups

3 or 2 or 1 Peg Boards * choose rep scheme you can handle UB

*Rest 3 mins between rounds 

Health

A)Box Squat if you can’t squat to depth

EMOM

Min 1-7 3rep @80%

Min 8-15 5 reps @75%

B)WOD: 21-15-9

Inverted or Push Ups

Run 400m

C)Accessory: 3 Rounds

25 Situps

15 Bar Assisted Pull ups

*Rest 3 mins

Saturday

Group CtossFit @9AM

Sunday

Open Gym 3-5pm

Categories: WOD