Programming Week of 221128
Day 1
Monday 221128
A. AMRAP 5:00
Core hold athletes choice
Rest 5:00 then B
B. Pookie/Ripped Pants 09.01.31
AMRAP 20:00
5 Kettlebell swings 32/24
10 Push press 95/65
15 Calorie row
Day 2
Tuesday 221129
A1. :30 inversion hold rest TOM then A2
A2. 10 BJSD 24/20, rest TOM
A3. 8 single arm row each arm, rest to 4:00 then A1 x 3
Rest 2:00 then B
B. AMRAP 10:00
Heavy sled pushes
Rest 2:00 then C
C. AMRAP 5:00
Cindy
5 pull-ups
10 push-ups
15 air squats
Day 3
Wednesday 221130
A. EMOM 8:00
- 5 back squats
- :30 rig push-ups
Rest 2:00 then B
B. EMOM 8:00
- 50 double unders/ :45 attempts
- 2.2.2 power cleans . = step over bar nte 155/115
Rest 2:00 then C
C. EMOM 8:00
- 15-20 Wallballs
- Max shoot throughs
Day 4
Thursday 221201
Biathlon pick 2
3:00 apparatus 1
3:00 apparatus 2
2:00 rest x 4
Day 5
Friday 221202
A. For time
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Thrusters 95/65
Rest to 15:00 then
B. For time
10-9-8-7-6-5-4-3-2-1 C2b/Pull-ups
1-2-3-4-5-6-7-8-9-10 Hang Power snatches 95/65
Day 6
Saturday 221203
Coach’s choice
