Programming Week of 221107
Day 1
Monday 221107
A. 1 set every 5:00 x 6
200m run or to the curb and back
4/4 DB hang clean & jerk 50/35
6 deadlifts 155/115
8 burpees over barbell
Day 2
Tuesday 221108
A. AMRAP 28:00*
Max Distance row/bike/ski/run
* every 4:00 starting at 0:00
5 t2b
10 lunges
5 hrpu
0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00
Day 3
Wednesday 221109
A1. 8 dual db lateral box step overs nte 20”, rest :30
A2. :30 strict ring pulling, rest :30
A3. 7 burpee broad jumps
Rest to 5:00 x 3
Rest an additional 2:00, then B
B. AMRAP 5:00
6 power cleans 135/95
15 wallballs
Rest 3:00, then C
C. AMRAP 5:00
:30 FLR
3 clean & jerks
Day 4
Thursday 221110
Aerobic Intervals & Yoga
5:30 Olympic Lifting
10:00 work
5:00 rest
10:00 work
Day 5
OPEN HOUSE
Friday 221111
A. EMOM 30:00
1. 10 BJSD 24/20 or 10 weighted step ups
2. Max rr/pu/c2b/mu
3. :30 max DU/singles, :30 rest
4. Max kettlebell swings 24/16
5. Rest
