Programming 5.9 – 5.15
Monday May 9, 2022
Title: Monday
Status: pending
Warmup: This is 52 minutes of work, you’ll get in and get right after it, work on pacing for the 20 minute amrap in the middle
A) Bodyweight Accumulation + Run Work: 75s Run
30s Walk
x 8 Sets
+
rest/walk 2 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
+
rest/walk 2 minutes
+
75s Run
30s Walk
x 8 Sets
Tuesday May 10, 2022
Title: Tuesday
Status: pending
Warmup: Coaches Choice
A) Deadlift: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5×5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5×5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry
20 Abmat Sit Ups
Wednesday May 11, 2022
Title: Wednesday
Status: pending
Warmup: coaches choice
A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3110; x5
*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
14 American KBS
14 Reverse Lunges
14 No Push Up Burpees
100 Single Unders
COMPLEX
10 Minute Amrap
10 Burpees Over Bar *lateral, two foot jump
8 Hang Power Snatch @ 55-65% of PS
50 Double Unders
Thursday May 12, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Back Squat: 15 Minute Cap
Work up to a 5rm
OR
@20X1; 5×5; rest 2 minutes
B) Vertical Pulling: 15 Minute Cap
Weighted Pull Up 3rm
OR
4xMax Reps strict pull up no band
OR
5×8-10 Ring Rows
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
30s Hollow Hold Variation (bent or long)
Friday May 13, 2022
Title: Friday
Status: pending
Warmup: coaches choice
A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one
*be sure that you understand one before moving on to the next
*don’t move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
3 Hang Power Clean
OR
4-6 Hang Muscle Clean
*start at the bar – only move up if technique is sound
C) Mixed UB – Teams of 2 – I go, you go (rounds): SIMPLE
12 Minute Amrap
12 Cal Assault BIke
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor
COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor
Saturday May 14, 2022
Title: Saturday – WalkMS
Status: pending
A) Walk MS!: We’re closed for WalkMS today!
Sunday May 15, 2022
Title: Sunday – WODMS
Status: pending
A) WODMS: Come in for Wodms today!
2022 05 08