Weekly Programming: 0129 – 0204

Monday, Jan 29, 2018

L200

A.
Every 90s for 12 mins (8 rounds):
1 High Hang Snatch + 1 Low Hang Snatch

*Add weight every round

B.
5 Rounds for Time:
– 20 Wall Ball Shots (20/14)
– 5 Squat Snatches (135/95)

L100

A.
Hang Power Cleans 4-4-4-4

B.
AMRAP 10:00:
– 30 Double-Unders
– 10 Alt. 1-Arm Dumbbell Snatches
– 10 V-Ups

 


Tuesday, Jan 30, 2018

L200

A.
PARTNER WORKOUT

AMRAP 15:00
– 5 Shoulder to Overhead (135/95)
– 10 Bar Facing Burpees

*P1 works; P2 rests; Partners alt. rounds

B.
4 x 6 Strict Chin-Ups

L100

A.
3 x 6 BB Push Press

B.
AMRAP 10:00:
– 5 Dumbbell Push Presses
– 10 Burpees

 


Wednesday, Jan 31, 2018

L200

A.
Back Squat: 4 x 8

Rest 2 mins b/t sets. Add 5-10lbs from Mon 1/22.

B.
3 Rounds for Time:
– 50 Double Unders
– 30 Front Rack DB Walking Lunges (45/25)
– 15 Toes-to-Bar

L100

A.
4 x 8 Back Squats

B.
3 Rounds for Time:
– 400m Run
– 20 Alt. Cossack Squats
– 10 Knees to Elbows

 


Thursday, Feb 01, 2018

L200

A.
Weighted Strict C2B Pull-Ups 3-3-3-3

B.
5 Rounds for Max Reps/Cals:
0:30 – Row for Cals
0:30 – Rest
0:30 – OHS 75/55
0:30 – Rest
0:30 – Burpees
0:30 – Rest

L100

A.
Kipping Pull-Ups Skill Work

B.
5 Rounds for Max Reps:
0:30 – Burpees
0:30 – Rest
0:30 – Anchored Sit-Ups
0:30 – Rest
0:30 – Lunge Jumps
0:30 – Rest

 


Friday, Feb 02, 2018

L200

A.
Deadlift: 1RM

*Build no heavier than mechanical failure. If you begin to lose posture and position, terminate the set immediately.

B.
AMRAP 8:00:
– 6 Deadlifts (225/155)
– 12 Box Jump-Overs (24/20)

L100

A.
4 x 8 Romanian Deadlift (below the knee)

B.
AMRAP 10:
– Row 10 Cals
– 10 Wallballs
– 10 Kettlebell Swings

 


Saturday, Feb 03, 2018

L100 and L200

A.
PARTNER WORKOUT

AMRAP 24:00:
– 15 Handstand Push-Ups
– 18 Pull-Ups
– 21 Russian Kettlebell Swings (70/55)
– 24 Alt. DB Snatches
– 27 Row Calories

*P1 works; P2 rests; Partners alt. movements.

 


Sunday, Feb 04, 2018

L100 and L200

A.
TEAM WORKOUT

Superbowl Sunday WOD – Eagles vs Patriots

4 quarters, 2 teams, max points for the win.

Details here.