Weekly Programming: 0723 – 0729

Monday, July 23, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of 2

L100 – Conditioning

“Eikcaj”
For Time:
– 30 Pull-ups
– 50 Thrusters (45/35)
– 1,000 Meter Row

Starting today off by building to a heavy double front squat. “Heavy” means that athletes should challenge themselves, while still prioritizing sound movement. Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.

L100 – Strength

Front Squat: 3 x 5

L100 – Conditioning

For Time:
– 30 Pull-ups
– 50 Thrusters
– 1,000 Meter Row

 


Tuesday, July 24, 2018

L200

“Impressed”
AMRAP 15:
– 1 Rope Climb
– 12 Double Dumbbell Push Press (50/35)
– 1 Rope Climb
– 200m Burden Run (45/25)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The weight for the burden run should allow athletes to run for the full 200m.

L100

AMRAP 15:
– 2 Seated Rope Pulls
– 12 Double Dumbbell Push Press
– 2 Seated Rope Pulls
– 200m Burden Run

 


Wednesday, July 25, 2018

L200

“Lost Count”
For Time:
– 200 Double Unders
– 1,500 Meter Row
– 100 Wallballs (20/14)

Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh.

L100

For Time:
– 150 Double Unders
– 1,200 Meter Row
– 75 Wallballs

 


Thursday, July 26, 2018

L200

“Helen”
3 Rounds for Time:
– 400m run
– 21 Kettlebell Swings (53/35)
– 12 Pull-ups

Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.

L100

“Helen”
3 Round for Time:
– 400m run
– 21 Kettlebell Swings
– 12 Pull-ups

 


Friday, July 27, 2018

L200

“Doce”
AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (135/95)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (115/80)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (95/65)
– 15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

L100

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

 


Saturday, July 28, 2018

All Levels

“Turtle Club”
For Time:
– 21 Overhead Squats (95/65)
– 200 Meter Run
– 21 Thrusters (95/65)
– 200 Meter Run
– 15 Overhead Squats (95/65)
– 200 Meter Run
– 15 Thrusters (95/65)
– 200 Meter Run
– 9 Overhead Squats (95/65)
– 200 Meter Run
– 9 Thrusters (95/65)
– 200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters.

 


Sunday, July 29, 2018

All Levels

“Crunch Time”
4 Rounds For Time:
– 30 Russian Kettlebell Swings (70/53)
– 30 AbMat Sit-ups
– 30/21 Calorie Row

The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.