Weekly Programming: 0122 – 0128

Monday, Jan 22, 2018

L200

A.
Back Squat: 3 x 8

B.
For Time:
– 400m Run
– 40 Box Jumps (24/20)
– 40 Toes-to-Bar
– 40 Push-Ups
– 400m Run
Time cap: 15 mins

L100

A.
Back Squat: 3 x 8

B.
For Time:
– 400m Run
– 40 KB Walking Lunges
– 40 V-Ups
– 40 Push-Ups
– 400m Run

 


Tuesday, Jan 23, 2018

L200

A.
Handstand Push-Up Drills

B.
AMRAP 15:
– 30/20 Cal Row
– 15 Chest-to-Bar Pull-Ups
– 15 Handstand Push-Ups

L100

A.
5 x 3 Push Jerks

B.
3 Rounds for Time:
– 30/20 Calories of Rowing
– 30 Kettlebell Swings

 


Wednesday, Jan 24, 2018

L200

A.
EMOM x 8:
– Odd min: 2 Power Cleans
– Even min: 2 Push Jerks

Use the same weight for both movements. Start around 60% of the Jerk max and work up to 75%. Focus is on speed and quality, not weight.

B.
AMRAP 10:00:
– 10 Ground to Overhead (115/75)
– 10 Lateral Burpees over the bar

L100

A.
4 x 10 Weighted Step Ups L/R

B.
AMRAP 10:00:
– 10 Alt. DB Snatch
– 10 Burpees

 


Thursday, Jan 25, 2018

L200

A.
4 rounds for time:
– 60 Double Unders
– 30 Wallballs 20/14#

B.
4 x 8 1-Arm Dumbbell Row

L100

A.
PARTNER WORKOUT

AMRAP 10:00:
0:30 – Wall Balls – P1
0:30 – Wall Balls – P2

*P1 works, P2 rests; Partners alt. rounds

B.
3 x 8 1-Arm Dumbbell Row

 


Friday, Jan 26, 2018

L200

A.
Bench Press: 3RM
…then, perform:

Bench Press: 2 x Max Reps @ 80% of 3RM

B.
4 Rounds for Time:
– 200m Run
– 20 Alt. 1-Arm DB Snatches (50/35)
Time Cap: 10mins

L100

A.
3 x 10 Seated DB Press L/R

B.
5 Rounds for Time:
– 20/15 Cals Rowing
– 20 Box Jumps

 


Saturday, Jan 27, 2018

L200

A.
Hero WOD “Danny”

Complete as many rounds in 20 minutes as you can of:
– 24 inch Box Jump, 30 reps
– 20 Push Press 115/75
– 30 Pull-ups

Find out more about SWAT Sergeant Daniel Sakai here.

 


Sunday, Jan 28, 2018

L100 and L200

A.
PARTNER WORKOUT

4 Rounds EACH for Time:
– 10 Hang Power Cleans (135/95)
– 20 Front Squats (135/95)
– 20 DB/KB Cossack Squats (50/35)
– 10 Lunge Double-Butt-Kick Jumps

*P1 works; P2 rests; Partners alt. rounds