Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional 3:00, then BB. AMRAP 12:00 barbell nte 95/6510 deadlifts10 front squats10 bar facing burpees10 pull-ups:30 restImmediately at 12:00 go to CC. 100 ab mat sit-ups for time
Programming Week of 22.11.21 Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional 3:00, then BB. AMRAP 12:00 barbell nte 95/6510 deadlifts10 front squats10 bar facing burpees10 pull-ups:30 restImmediately at 12:00 go to CC. 100 ab mat sit-ups for
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Day 5Friday 221118 A. 1 complex every 1:30 x 51 deadlift2 hang power cleans3 thrustersRest 3:00, then BB. AMRAP 20:00 100% of A*1 squat clean thruster3 wall climbs5 MU/7 c2b/ 9 pull-ups kipping or jumping400m run*increase by 1 each round
Day 4Thursday 221117 Aerobic IntervalsA. AMRAP 20:00DistanceEvery 500m/1000m bike do a :45 core hold
Day 3Wednesday 221116 A. Tabata MASH UP8 roundsJump ropeHRPU… hold FLR in the :10Rest 2:00, then BB. Tabata MASH UP8 roundsDB snatches 50/35GHD or Ab-mat sit-upsRest 2:00, then CC. Tabata MASH UPAir Squats… hold bottom of squat in the :10Ring Rows
Day 2Tuesday 221115 A. AMRAP 3:00Max distance row/bike/skiRest 3:00, then BB. 1 set every 3:00 x 5 90% effort3-5 Single arm DB Power Clean3-5 Single arm DB sh2ohOverhead carry down3-5 Single arm DB Power Clean3-5 Single arm DB sh2ohOverhead carry back3-5 burpees over DBRest 3:00, then CC. Repeat distance from A
Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to 4:30 then back to A1 x 2Rest as needed, then BB. For Time… capped @ 15:00Buy-in : 20 bjsd10-9-8-7-6-5-4-3-2-1… t2b1-2-3-4-5-6-7-8-9-10… wall ballsCash-out: 20 kbs (24kg/16kg)
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