Programming Week of 230116
Day 1
Monday 230116
A. EMOM 8:00
- 3-5 Ring MU progressions
- 6-10 pistols or pistol progressions
Rest 3:00 then B
B. AMRAP 20:00
1:30 apparatus
:30 handstand or feet elevated plank or FLR
16 alt DB power snatches nte 40/25
4: lunge + lunge + burpee
SCORE= distance on the rower
Day 2
Tuesday 230117
Competition Training 5:30pm
A. 5 sets
1:00 8 renegade rows + wall sit to TOM
1:00 rest
1:00 :30 farmers carry + max jump rope to TOM
1:00 rest
1:00 8 dual DB deadlift + max weighted Russian twists to TOM
1:00 rest
Day 3
Wednesday 230118
REPEAT 200928 191213
A. 1 set every 3:00 x 10
12 kbs 24/26kg
9 wallballs
6 t2b
3 high bjsd
Day 4
Thursday 230119
Olympic Lifting 5:30pm
A. Aerobic Intervals 5 sets
3:00 row/bike/ski/run
:90 active rest
B. Yoga
Day 5
Friday 230120
OPEN REPEAT DAY
A. EMOM 9:00
- :30 side bridge
- :30 side bridge
- :30 FLR
Rest 2:00 then B
B. AMRAP 6:00
Row/bike/ski for distance*
* E2MOM (0:00, 2:00, 4:00)
3 sit-up + 3 hrpu + 3 air squats
Rest 3:00 then C
C. AMRAP 10:00 Open WOD 11.4
60 bar facing burpees
30 OHS 125/85
10 ring muscle ups
Day 6
Saturday 230121
Coach’s Choice
