Programming 11.28 – 12.4
11/28/2022 – Monday
Coach Notes:
Week 10
Warmup:
Coaches Choice
A. Back Squat
17 Minutes to warm up and finish
4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank
B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3×9-12/side; 0:60 btwn sides
C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets
Cool Down:
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
11/29/2022 – Tuesday
A. MAP 10
45 Minutes @ Very Easy Effort
500m Row or 30 Cal Bike
30s Fr Rk KB Hold, elbows down/ you pick the weight
500m Row or 30 Bike Cals
30s Active Hollow Hold (scale to BENT if needed)
Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale
11/30/2022 – Wednesday
A. 10 Minutes @ warm up effort
60s Bike
10yd Bear Crawl
10 Light DB or KB Good Morning
10yd Bear Crawl
B. 5 Sets – 16 minute cap
20 Unbkn Dual Russian KBS
30s Rest
0:10-0:30 Top of Dip Hold, rings or matador
60s Rest
*If you aren’t swinging 70# for a single KB, don’t grab a dual
*other options are plank on hands, or seated dip hold
C. For Time @ steady effort 15 Minute Cap
400yd Run
+
3 rds:
15 DL
12-20 Pushups
+
400yd Run
+
3 rds:
15 DL
12-20 Pushups
*Runs are 10yd shuttles
*Load DL for them to feel moderate and for you to be able to keep them unbkn
*Push ups are UB the whole time as well
Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/01/2022 – Thursday
Warmup:
Coaches choice
A. MAP 7 – Mixed
10 Minute Amrap
50 Alternating DB Snatch
40 Air Squats
30 Burpees
20 Ring Rows
Row or Bike in remaining time
rest 5 minutes
x 3 Sets
Work on consistency here – shoot for the same finish time of the chipper as well as the time distance each round
12/02/2022 – Friday
Warmup:
Coaches choice
A. Deadlift
4-4-4-4; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank
B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2×45# plates under top of bench
1011; 3×9-12; 2:00-3:00 rest
C. Accessory Work – 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets
Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/03/2022 – Saturday
A. Every 3 minutes for 12 minutes @ warm up effort
30s Wall Sit
50m Light KB Farmers Carry
Row in remainder of the 3:00
B. For Movement Quality
8 Minute Cap
18-15-12-9-6-3
/side Unbkn Chainsaw Rows
Unbkn DB Goblet Squat, same weight as rows
*try not to set it down
*you can use a KB if you’d like as well
C. 18 Minute Amrap
6 Strict Ring Pullups (or Ring Rows)
12/8 Bike Cals
10-15 WBS
12/8 Bike Cals
6 Strict Ring Pullups (or Ring Rows)
2:00-3:00 rest
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/04/2022 – Sunday
Warmup:
No warm up needed – just set up and go
A. MAP 5
3 Minute Bike
2:00 Rest
3 Minute Row
2:00 Rest
3 Minute Bike
2:00 Rest
3 Minute Run
5 Minute Rest
x 2 Sets
Work on consistency here
2022 11 27