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Programming 1.29 – 2.4

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Monday 1.29

FIT

A.
20 Minute Amrap for quality, build through the sets if possible.
Goblet Squat x 6 reps @ 3011
Rest 45 seconds/transition
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds/transition
DB/KB Death March x 20 steps @ 2011
Rest 45 seconds/transition

B.
For time – 8 minute cap
30 Russian Kettlebell Swings
15 Strict Presses
20 Russian Kettlebell Swings
10 Strict Presses
10 Russian Kettlebell Swings
5 Strict Presses

Go as heavy as possible on the kettlebell swings and strict presses – its okay if they are broken up.

COMP

A.
20 minutes to finish the below work
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
8 Minute Amrap

3 Power Cleans 135/95
3 Strict Handstand Push-Ups
6 Power Cleans
6 Strict Handstand Push Ups
9 Power Cleans
9 Strict Handstand Push Ups

12,12…15,15…continue the ladder upwards within the 8 minutes

Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won’t be any long skill prior to the comp work today, get in and train if you know the movements.

COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start – come prepared to know what you want to make your jumps. If you didn’t read this and didn’t come prepared for comp – thats on you. If you don’t have a 1rm, use your best guess for the sets.

I will allow up to 3 mats under your head for strict HSPU

Tuesday 1.30

Don’t forget – today is the Free Thyroid Talk with FDN Practitioner Robby

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each, build):
Station 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Amrap in 12 minutes
8/8 Single Arm DB/KB Thrusters
16 Alternating Box Step Ups
20 Calories of Biking

COMP

A.
20 minutes to finish
3 sets
Back Squat x 6 reps
Rest 3 minutes

If you know what your weights were for last week, attempt to best it by 5% for all sets – if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard.

B.
Amrap in 12 minutes
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I’d like them all heavy – if you don’t know, you build.

Wednesday 1.31

FIT

A.
For time – 15 Minute Cap
60 Alternating Reverse Lunges
40 Russian Kettlebell Swings
20 Push-Ups/Incline Push Ups
10 Strict Pull Ups/Ring Rows
80 Singles
10 Strict Pull Ups/Ring Rows
20 Push-Ups
40 Russian Kettlebell Swings
60 Alternating Reverse Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds

COMP

A.
For time – 15 Minute Cap
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10/5 Bar Muscle-Ups
80 Double Unders
10/5 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A.

The 10/5 on Bar muscle ups is set to facilitate a few different groups of people – either bar muscle ups aren’t a problem for you (10)- or you are just now getting them (5, in singles more than likely)

Thursday 2.1

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FIT

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups/Ring Rows

COMP

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach if possible for setup)

Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press.

Friday 2.2

FIT

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010
Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
3 Sets for time – 15 Minute Cap
20 Ten Yard Down and Backs
10 Strict Hanging Leg Raises
40 Walking Lunges with KBs or DBs

COMP

A.
18 Minutes to establish
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

*if you don’t have a 1rm, build through the 4 sets

B.
3 Sets for time – 15 minute cap
20 Ten Yard Down and Backs
20 Toes to Bar
40 Walking Lunges with 55/35 KBs or DBs in each hand

Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs – if we have too  many people for lanes, lunge in place.

Saturday 2.3

Fit & Comp

In teams of 5, 30 Minute amrap you can only rotate once everyone has finished
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 DB/KB Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

Sunday 2.4

FIT & COMP

A.

Bike 90s

rest 90s

Row 90s

rest 90s

Run 90s

rest 90s

x 3 Sets

B.

Touch and Go Snatch Skill Work