Weekly Programming: 1008 – 1014

Monday, October 08, 2018

L200 – Strength

Front Squat: 3 x 5

L200 – Conditioning

“Wasabi”
For Time:
– 800m Run
– 40 Pull-ups
– 30 Front Squats (135/95)
– 20 Barbell Facing Burpees

Athletes will work through 3 sets of 5 front squats, all at the same moderate to heavy weight, in part one of this two part workout. These sets are intended to be challenging, but something that athletes can move very well with. The priority is movement over load. In part two, athletes will work through the four movements in order, choosing a front squat weight that they could complete at least 20+ unbroken repetitions when fresh.

L100 – Strength

Front Squat: 3 x 5

L100 – Conditioning

For Time:
– 800m Run
– 40 Ring Rows
– 30 Goblet Squats
– 20 Burpees

 


Tuesday, October 09, 2018

L200 – Conditioning

“Flip Flop”
30-20-10:
– Kettlebell Swings (53/35)
– Calorie Row

Directly into…

10-20-30:
– Deadlifts (135/95)
– Calorie Row

Today’s workout involves two couplets paired together for time. The weights on both the barbell and kettlebell should be something that athletes could complete 30+ repetitions unbroken when fresh.

L100 – Conditioning

30-20-10:
– Kettlebell Swings
– Calorie Row

Directly into…

10-20-30:
– Kettlebell Deadlifts
– Calorie Row

 


Wednesday, October 10, 2018

L200 – Strength

Push Press:
– Build to Heavy Set of 10

L200 – Conditioning

“Clothesline”
AMRAP 12:
– 2 Push Presses (115/80)
– 2 Toes to Bar
– 2 Box Jump Overs (24/20)
– 4 Push Presses (115/80)
– 4 Toes to Bar
– 4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In “Clothesline”, the reps will continue to increase by 2 reps until the 12 minutes is up. There is no need to stand to full extension on the box jump overs.

L100 – Strength

Push Press: 5 x 3

L100 – Conditioning

AMRAP 12:
– 2 Dumbbell Push Presses
– 2 Knees to Elbows
– 2 Box Jumps
– 4 Dumbbell Push Presses
– 4 Knees to Elbows
– 4 Box Jumps
….
Up by (2) reps until the finish.

 


Thursday, October 11, 2018

L200 – Conditioning

“Amphibious”
3 Rounds:
– 200 Meter Farmers Carry (53’s/35’s)
– 400 Meter Run
– 800 Meter Row

In this no-barbell triplet workout, athletes will choose a weight on the kettlebell farmers carry that they could carry the full 200 meters unbroken when fresh.

L100 – Conditioning

3 Rounds:
– 200 Meter Farmers Carry
– 400 Meter Run
– 600 Meter Row

 


Friday, October 12, 2018

L200 – Conditioning

“Twist and Shout”
AMRAP 14:
– 1 Power Snatch (135/95)
– 2 Overhead Squats (135/95)
– 3 Power Clean and Jerks (135/95)
– 40 Double Unders

A little weightlifting and a little cardio in this diverse AMRAP. Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up the power snatch completely before beginning their first overhead squat.

L100 – Conditioning

AMRAP 14:
– 10 Alt. Dumbbell Power Snatches
– 10 Air Squats
– 10 Alt. Hang Dumbbell Clean and Jerks
– 40 Double Unders

 


Saturday, October 13, 2018

All Levels – Conditioning

“Heartburn”
For Time:
– 1 Mile Run
– 10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees

Today’s workout begins with a 1 mile run. Although that is the prescribed distance, it should be something that athletes can complete in 10 minutes or less in order to hit the intended stimulus. Following the run, athletes will complete 10 rounds of the “Bergeron Beep Test”. The weight on the thrusters should be something they could complete 25-30 repetitions unbroken when fresh. The pull-ups should be a number that athletes can complete ideally unbroken, with 1 break maximum per round. Burpees today are standard burpees, requiring a small jump and clap overhead.

 


Sunday, October 14, 2018

All Levels – Conditioning

“Downsize”
3 Rounds:
– 45 AbMat Sit-ups
– 30/21 Calorie Row
– 15 Hang Power Cleans (115/80)

Athletes should choose a weight on the barbell that they could complete 25+ unbroken repetitions when fresh. Following the conditioning , athletes will have 10 minutes to work up to a heavy set of 10 barbell overhead walking lunges (5L/5R).