Programming 11.14 – 11.20
11/14/2022 – Monday
Coach Notes:
Week 8
Warmup:
Coaches Choice
A. Back Squat
17 Minutes to warm up and finish
2″ pause in the hole
4-4-2-2; 3:00 rest
2 RIR for 4’s
1-2 RIR for 2’s
B. Landmine Meadows Row
15 Minutes to warm up and finish
1″ pause @ top of pull
4×6-8; 2:00-3:00 rest
2-3 RIR
C. Accessory Work -18 min cap
Landmine Front Rack Split Squat x 9-12 rest 60-90s
Chainsaw Row x9-12; rest 60s-90s
x 3 Sets
try to load heavier
Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
11/15/2022 – Tuesday
Warmup:
No warm up needed – just set up and go
A. MAP 10
45 Minute Amrap @ very easy pace
100yd Shuttle (10 yds increments)
100 Single Unders
100yd Shuttle (10 yds increments)
30yd/side Single Arm KB/DB OH Carry, moderate
100yd Shuttle (10 yds increments)
25 BIke Cals
Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale
11/16/2022 – Wednesday
A. 10 Minute Amrap
10 Alt Plank Toe Touch
0:20 Glute Bridge Hold
10 Cal Bike or Row
B. 3 Sets
5-4-3-2-1
/side Single Arm DB Power Clean, build from light to moderate over the 3 sets
No Pushup Burpees, 1″ pause in plank position
2:00-3:00 rest
C. 13 Min @ steady effort
16/12 Cal Row or Bike
8 Box Jumps
4-8 Dips (
Dip Options
-Ring, Matador, Parallettes or Box
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/17/2022 – Thursday
Warmup:
Coaches choice
A. MAP 7
2:30 Amrap
12 Alternating DB Snatch
10 Burpees
+
2:30 Bike
+
2:30 Amrap
12 Air Squats
10 Ring Rows
+
2:30 Row
+
rest 5 minutes
x 3 Sets
Work on consistency here
11/18/2022 – Friday
Warmup:
Coaches choice
A. Deadlift
18 Minutes to warm up and finish
2″ pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4’s
1-2 RIR for 2’s
B. Dumbbell Bench Press
13 Minutes to warm up and finish
2″ pause @ bottom
4×6-8; 2:00-3:00 rest
2-3 RIR
C. Accessory Work – 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/18/2022 – Friday
Warmup:
Coaches choice
A. Deadlift
18 Minutes to warm up and finish
2″ pause @ top of each rep
4-4-2-2; 3:00 rest
2 RIR for 4’s
1-2 RIR for 2’s
B. Dumbbell Bench Press
13 Minutes to warm up and finish
2″ pause @ bottom
4×6-8; 2:00-3:00 rest
2-3 RIR
C. Accessory Work – 18 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60-90s
Tall Kneeling Alternating KB or DB Press x14-18; rest 90-120s
x 3 Sets
*heavier than last week
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/19/2022 – Saturday
A. 10 Minute Ladder @ warm up effort
50.100.150.200.250 yd Run (10yd Increments)
30yd Dual KB/DB Front Rack Carry
10 Alternating Reverse Lunge, Single Leg Squat to Box, or Pistol
B. 4 Sets; 12 Min Cap
4-5/side Single Arm KB Front Squat, moderate
30s rest
4-8 Alt Commando Pullups or 8-12 Alt Commando Ring Rows
90s Rest
Pullups/ Ring Rows switch hand placement every other set
C. 20 Min @ Steady Effort
30yd DB Farmers Carry
8-12 Unbkn WBS
30yd DB Farmers Carry
12/9 Bike Cals
0:90-2:00 rest
11/20/2022 – Sunday
Warmup:
No warm up needed – just set up and go
A. MAP 5
3 Minute Bike
2:30 Rest
3 Minute Row
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
5 Minute Rest
x 2 Sets
Work on consistency here
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