Weekly Programming: 0108 – 0114

Monday, Jan 08, 2018

L200

A.
Handstand Push-Up Skill Work

B.
5 Rounds for Time:
– 10 Chest-to-Bar Pull-Ups
– 20 Kettlebell Swings (70/55)
– 30 Russian Twists (45/25)
– 40 Double-Unders

L100

A.
Double Under Skill Work

B.
5 Rounds for Time:
– 6 Strict Chest-to-Bar Pull-Ups
– 12/8 Cal Row
– 18 Kettlebell Swings
– 24 Russian Twists (45/25)

 


Tuesday, Jan 09, 2018

L200

A.
Split Jerk: 1RM

B.
For Max Reps:
– 3:00 – Cal Row
– 1:00 – Rest
– 3:00 – DB Box Step-Overs (50/35/20)
– 1:00 – Rest
– 3:00 – DB Thrusters (50/35)

L100

A.
5 x 3 Hang Power Clean

B.
For Max Reps:
– 3:00 – Hang Power Cleans
– 1:00 – Rest
– 3:00 – Front Squats
– 1:00 – Rest
– 3:00 – Jumping Lunges

 


Wednesday, Jan 10, 2018

L200

A.
Front Squat 4 x 4

B.
For Time:
– Row 500m
– 15 Ground-to-Overhead (135/95)
– 30 Push-Ups
– Row 500m
– 10 Ground-to-Overhead
– 20 Push-Ups
– Row 500m
– 5 Ground-to-Overhead
– 10 Push-Ups

Time Cap 15 mins.

L100

A.
4 x 8 Push Presses

B.
For Time:
– 20 Box Jumps 24/20″
– 30 Alt 1-Arm DB Snatches
– 30 Push-Ups
– 20 Box Jumps 24/20″
– 20 Alt 1-Arm DB Snatches
– 20 Push-Ups
– 20 Box Jumps 24/20″
– 10 Alt 1-Arm DB Snatches
– 10 Push-Ups

 


Thursday, Jan 11, 2018

L200

A.
4 Rounds:
– 16 Alt. Front Rack Reverse Lunges
– 1:30 – Rest
– 6 Weighted Pull-Ups
– 1:30 – Rest

B.
For Time:
– 40 Wall Balls (20/14)
– 20 Pull-Ups
– 30 Wall Balls
– 15 Pull-Ups
– 20 Wall Balls
– 10 Pull-Ups
– 10 Wall Balls
– 5 Pull-Ups

L100

A.
4 x 6 Weighted Pull-Ups

B.
For Time:
– 40 Wall Balls
– 20 KB Swings
– 30 Wall Balls
– 15 KB Swings
– 20 Wall Balls
– 10 KB Swings
– 10 Wall Balls
– 5 KB Swings

 


Friday, Jan 12, 2018

L200

A.
Bench Press: 3 X 5

B.
EMOTM 10:00
– Odd: 30 KB Swings
– Even: AMRAP Double-Unders

L100

A.
DB Floor Press: 5 X 5

B.
EMOTM 10:00
– ODD: 20 DB Push Presses
– EVEN: AMRAP Double-Unders

 


Saturday, Jan 13, 2018

L100 and L200

A.
PARTNER WORKOUT

3 Rounds Each:
– 10 Box Jump-Overs (24/20)
– 15 Thrusters (95/65)
– 20 Toes to Bar

*P1 works through the round; P2 must hold two dumbbells lockedout overhead; Partners alt. rounds
**If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

 


Sunday, Jan 14, 2018

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00
S1: Cal Row
S2: 10 DB Burpee Box-Overs (35/25/24/20), 2 Rope Climbs

*P1 begins at S1 and continues to row as P2 completes S2; Partners switch and repeat
**Score: Total Cals