Programming Week of 221114
Day 1
Monday 221114
A1. 3 Overhead Squats, rest to 1:30
A2. 5 Front Squats, rest to 3:00
A3. 7 Back Squats, rest to 4:30 then back to A1 x 2
Rest as needed, then B
B. For Time… capped @ 15:00
Buy-in : 20 bjsd
10-9-8-7-6-5-4-3-2-1… t2b
1-2-3-4-5-6-7-8-9-10… wall balls
Cash-out: 20 kbs (24kg/16kg)
Day 2
Tuesday 221115
A. AMRAP 3:00
Max distance row/bike/ski
Rest 3:00, then B
B. 1 set every 3:00 x 5 90% effort
3-5 Single arm DB Power Clean
3-5 Single arm DB sh2oh
Overhead carry down
3-5 Single arm DB Power Clean
3-5 Single arm DB sh2oh
Overhead carry back
3-5 burpees over DB
Rest 3:00, then C
C. Repeat distance from A
Day 3
Wednesday 221116
A. Tabata MASH UP
8 rounds
Jump rope
HRPU… hold FLR in the :10
Rest 2:00, then B
B. Tabata MASH UP
8 rounds
DB snatches 50/35
GHD or Ab-mat sit-ups
Rest 2:00, then C
C. Tabata MASH UP
Air Squats… hold bottom of squat in the :10
Ring Rows
Day 4
Thursday 221117
Aerobic Intervals
A. AMRAP 20:00
Distance
Every 500m/1000m bike do a :45 core hold
Day 5
Friday 221118
A. 1 complex every 1:30 x 5
1 deadlift
2 hang power cleans
3 thrusters
Rest 3:00, then B
B. AMRAP 20:00 100% of A
*1 squat clean thruster
3 wall climbs
5 MU/7 c2b/ 9 pull-ups kipping or jumping
400m run
*increase by 1 each round
