Weekly Programming: 0115 – 0121

Monday, Jan 15, 2018

MLK Day Schedule – 6am (All levels), 5:30pm (All levels), 6:30pm (All levels), 7:30pm (Field Sport Athlete only – no L200 class)

L100 and L200

A.
Rowing skill work

B.
PARTNER WORKOUT (Teams of 3)

AMRAP 25:
– Station 1: Row 500m
– Station 2: AMRAP of 20 Alt. DB Snatches 50/35, 20 Box Jump Overs 24/20″
– Station 3: Rest

Partner 1 rows. Partner 2 performs the AMRAP. Partner 3 rests. When Partner 1 is done rowing, they move to station 2 and pick up where Partner 2 left off on the AMRAP. Partner 2 rests and Partner 3 moves to the erg. Rinse repeat. Score is total rounds+reps on AMRAP.

 


Tuesday, Jan 16, 2018

L200

A.
Back Squat: Max for day in 15 mins

B.
2 (4:00) Rounds for MAX Reps:
– 500m Row
– 15 Thrusters (95/65)
– Max Reps of Bar-Facing Bar-Over Burpees
Rest – 3:00

L100

A.
3 x 10 Back Squats

B.
2 (3:00) Rounds for Reps:
– 40 Double Unders
– 20 Dumbbell Thrusters
– Max Burpees
3:00 Rest

 


Wednesday, Jan 17, 2018

L200

A.
Every 2 mins for 10 mins (5 sets):
– Strict Press x 1

Start at ~60% of 1RM, go up by ~10% each time.

B.
Every 3 mins for 6 mins (2 sets):
– Push Press x Max Reps @ 80-85% of your heaviest weight on today’s Strict Press

C.
3 Rounds for Time:
– 20 Alt. Reverse Front Rack KB Lunges (55/35)
– 21 Kettlebell Swings (55/35)
– 12 Pull-Ups
Time cap: 8 mins

L100

A.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111

B.
Three rounds for time of:
– 400 Meter Run
– 30 Alt. 1-Arm DB Snatches

 


Thursday, Jan 18, 2018

L200

A.
Every 2 mins for 12 mins (6 sets):
– 1 High Hang Snatch + 1 Low Hang Snatch

B.
4 Rounds for Reps:
– 0:30 Cal Row
– 0:30 Rest
– 0:30 Box Jumps (24/20)
– 0:30 Rest
– 0:30 Toes-to-Bar
– 0:30 Rest

L100

A.
3 x 6 Overhead Squats

B.
4 Rounds for MAX Reps:
– 0:30 Burpees
– 0:30 Rest
– 0:30 Lunge Jumps
– 0:30 Rest
– 0:30 V-Ups

 


Friday, Jan 19, 2018

L200

A.
Overhead Squat 4 x 4

B.
AMRAP 15:00:
– 50 Double Unders
– 25 Push-Ups
– 25 Wall Ball Shots (20/14)

L100

A.
4 x 6 Deadlifts

B.
AMRAP 10:00:
– 500M Row
– 20 Push-Ups
– 20 Alt. 1-Arm DB Snatches

 


Saturday, Jan 20, 2018

L100 and L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 50 Air Squats
– 40 KB Swings
– 30 Shoulder to Overhead (95/65)
– 20 Burpees
– 10 Strict Pull-Ups

*P1 works; P2 rests; Partners alt. movements

 


Sunday, Jan 21, 2018

L100 and L200

A.
TEAM WORKOUT (3)

4 Rounds Each:
– 10 Deadlifts (315/225)
– 20 DB Box Overs (35/25/24/20)
– 30 Pull-Ups