Programming 10.24 – 10.30
10/24/2022 – Monday
Coach Notes:
Week 5
Warmup:
Coaches Choice
A. Back Squat
15 Minutes to warm up and finish
*2s pause in the hole
8-8-8; 3:00 rest
3 RIR
B. Landmine Meadows Row
12 Minutes to warm up and finish
1″ pause @ top of pull
3×9-12; rest 60s between sides
2-3 RIR
C. Accessory Work – 22 Minute Cap
Landmine Front Rack Split Squat x 9-12; rest 60s
Chainsaw Row x9-12; rest 60s
x 3 Sets
3-4 RIR
Alternating Dumbbell Curl x16-20; rest 30s
Banded Face Pull x10-15; rest 30s
x 2-3 Sets
3-4 RIR
Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
10/25/2022 – Tuesday
Warmup:
No warm up needed – just set up and go
A. MAP 10
45 Minute Amrap
21 Cal Bike or 30 Cal Row
30yd/side OH Contralateral Carry, you pick the weights (may be different depending on KB position)
15 Cal Bike or 20 Cal Row
0:20/side Single Leg Glute Bridge
9 Cal Bike or 10 Cal Row
100 Single Unders
Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale
10/26/2022 – Wednesday
Warmup:
Get right into it
A. Warm Up – 13 Minute Cap
15.12.9.6.3 Cal Bike or 25.20.15.10.5 Cal Row
10-10-10-10-10 DB Deatch March, light
5-5-5-5-5/side Side Plank Powell Raise, light/ controlled
B. 3 Sets – 12 Minute Cap
4 Dual Hang DB Snatch
4-8 Pushups
3 Dual Hang DB Snatch
4-8 Pushups
2 Dual Hang DB Snatch
4-8 Pushups
1 Dual Hang DB Snatch
3:00 rest
*May build on DB weights, but keep it moderate throughout
*May scale pushups to Incline Pushups on Bar or Bench
*Choose weights and modifications where the first two sets are unbroken
C. For time @ steady effort – 15 Minute Cap
500/400m Row
+
5 rds:
12 DL @ light/ moderate weights
8 Bar Facing Burpees
+
500/400m Row
If you know DL 1RM, stay within 30-40% of it. Otherwise, choose a weight with which you can do 5 rds of 12 unbkn reps @ moderate effort
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/27/2022 – Thursday
Warmup:
Coaches choice
A. MAP 7
2 Sets @ sustained pace
1:00 Double Unders
1:30 Bike
1:00 Burpees
1:30 Run
rest 5 minutes
x 3 Sets
10/28/2022 – Friday
Warmup:
Coaches choice
A. Deadlift
15 Minutes to warm up and finish
2″ pause @ top of each rep
8-8-8; 3:00 rest
2-3 RIR
*** may get tough on grip, may use lifting straps if you’ve got them or mixed grip
B. Dumbbell Bench Press
12 Minutes to warm up and finish
2″ pause @ bottom
9-12 X 3; 2:00-3:00 rest
2-3 RIR
C. Accessory Work – 22 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60s
Tall Kneeling Alternating KB Press x16-20; rest 90-120s
x 3 Sets
4-5 RIR
+
JM Press 3×10-15; rest 60-90s
3-4 RIR
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/29/2022 – Saturday
Warmup:
Coaches Choice
A. EMOM x 6 Sets
min 1: 10 Band Pulldowns + easy run in remaining time
min 2: 0:30 Wall Sit
min 3: Bike or Row @ easy pace
B. 5 Sets
50m Single Arm KB/ DB Farmers Carry
10-12 Goblet Rev Lunge, same weight as carry
50m Single Arm KB/ DB Farmers Carry, the other side
2 minute rest
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/30/2022 – Sunday
Warmup:
Coaches Choice
A. 8 Sets for EVEN times
8-12 Unbkn Wall Ball Shots
8-12 Unbkn Ring Rows
200m Run
1:1 Work to Rest
2022 10 19