Programming Week of 22.11.21
Day 1
Monday 221121
A1. 5 CGBP, rest TOM
A2. 3 tempo goblet squats 5551, rest TOM
A3. 4 moderate load TGU
Rest to 4:00 x 3
Rest an additional 3:00, then B
B. AMRAP 12:00 barbell nte 95/65
10 deadlifts
10 front squats
10 bar facing burpees
10 pull-ups
:30 rest
Immediately at 12:00 go to C
C. 100 ab mat sit-ups for time
Day 2
Tuesday 221122
A. AMRAP 3:00
Distance row/ski only
Warm-up pace
Rest 3:00, then B
B. GRACE (BENCHMARK WOD)
30 clean & jerks for time 135/95
10:00 cap… then C
C. Not for time
500m row/ski…2:00 rest
400m row/ski… 1:30 rest
300m row/ski…1:00 rest
200m row/ski…:30 rest
100m row/ski…done
Day 3
Wednesday 221123
All morning classes
4:30pm ONLY
A1. 1 set every 6:00 x 5
4 alt DB snatches 60/45
6 T2B
9/7 calories
0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set every 6:00 x5
9/7 calories
6 kb SDLHP 32/24
4 hspu/ hrpu
3:00, 9:00, 15:00, 21:00, 27:00
Day 4
Thursday 221124
HAPPY THANKSGIVING
Shed Closed
Day 5
Friday 221125
Filthy Fifty (BENCHMARK WOD)
50 box jumps 24”
50 jumping pull-ups
50 kettlebell swings 16kg
50 walking lunges
50 knee to elbow
50 push press 45#
50 back extensions
50 wallball shots 20# 10’
50 burpees
50 double unders
Day 6
Saturday 221126
Coach’s choice
