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Programming 11.5 – 11.11

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Monday 11.5

FIT

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 2-4
A2. @31X1; Dual KB Z Press x8-12

B. E90s x 3 Sets
M1. 30s Push Ups *choose a modification that is difficult but pretty for the 30s – think first set unbroken
M2. 60s Row calories; build in pace
M3. 12-20 Reverse Lunges in place *loaded anyway if possible
M4. 60s No Push Up Burpees onto a 45# plate

COMP

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 4.3.2.1
A2. @21X1; DB/KB SeeSaw Press x6-8/arm *In a Z seated position

B. E90s x 3 Sets
M1. 30s Ring Push Ups *does not have to be unbroken
M2. Row 15/12 Cals; build in pace
M3. 20 Jumping Lunges
M4. 60s No Push Up Burpees onto 45# Plate

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
A. Heaviest back squat and press weight
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order

Tuesday 11.6

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 2:30 x 4 Sets; build as long as you can keep the quality up
8 Barbell Hang Muscle Snatch

C. 13 Min Grind – move with quality
Bike 12/9 Cal
10 Ring Rows @ 2020
25 Ab Mat Sit Ups or 30-60s Forearm Plank
10 Single Arm KB Row/arm

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee *pause 2 at top of knee
3 Hang Muscle Snatches *pause 2 overhead
3 High Hang Power Snatch *pause 2 in quarter squat
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 4 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 6

C. 13 Minute Grind – move with quality
Bike 15/12 Cal; tough pace
10 Ring Rows @ 2020
25 Hollow Rocks
6-8/arm Renegade Row without Push Up/alternating; tough

Score:
A. No
B. Heaviest weight
C. No score, move with quality

Wednesday 11.7

FIT

A.
@32X1; Bench Press x 5×2-3 rest 2 minutes between

B. 3 Sets @ increasing pace
12-15 DB Bench Press
75 Jump Rope Singles
20m Bear Crawl
Run 200m; build in pace each time
Rest 2-3 minutes between rounds

COMP

A.
@32X1; Bench Press x 3.2.1.2.3, rest 2 minutes between

B. 3 Sets @ increasing pace
8/arm Alternating Top Down DB/KB Bench Press
50 Double Unders
20m Bear Crawl
Run 200m; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can perform for the Bench Press Unbroken – KB or DB is okay

Thursday 11.8

FIT

A. 4 Sets; all sets tough
@2221 Goblet Squat x 2, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Three Point Dumbbell Bent Over Row @31X1; x4-6/arm, rest 30s
Banded Strict Pull Up @31X1; x6-8; rest 30s
Dumbbell Split Squat @ 3030; x4-6/leg; rest 90s

C. 5 Sets @ 100%
18s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@2221 Front Squat x 2; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @41X2; x2-4; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 2011; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
18s Assault Bike
rest 90-120s b/w rounds

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 11.9

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 2:30 x 6 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 5+5; work quality/speed
or
RDL + Strict Press x 5+5

C. @ Tough effort
Row 350/300m
20 American KB Swings
rest 90s
Bike 20/15 Cals
20 American KB Swings
rest 90s
150 Single Unders
20 American KB Swings

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee – pause 2 sec at top of knee
3 Hang Muscle Cleans from BELOW the knee, pause 2 sec at rack position
3 Hang Power Clean from BELOW the knee, pause 2 sec in quarter squat
3 Push Jerks – pause 2 sec in the catch position
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 4

C. @ Tough effort (all same weights)
Row 350/300m
20 Alternating SA KB Clean and Push Press
rest 90s
Bike 20/15 Cals
20 Alternating KB Snatches
rest 90s
75 Double Unders
20 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Row, Bike, Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

Satruday 11.10 - WADES DAY- NO CLASSES - CLICK FOR MORE DETAILS

What:

A Lift Off Fundraiser where all proceeds go to Wades Army. This money is directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure.

When:

Saturday November 10th.

Details:

Your entry fee here is proof of $35 donation to CFSB Wade’s Army.

This lift off will consist of a 1rm of each lift; Power Clean, Back Squat, Bench, Press, Deadlift. We will also have an optional Wades Army Workout.

“Wade”

5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)
Alternate arms on each snatch and thruster

*We will have scaled options for the workout

Tentative Timeline (Depends on the amount of competitors)

8:00am – Competitors start arriving/warming up
8:30am – Rule debriefing
8:45am – Announce platforms and waves
9:00am – 9:30 am – Power Clean
9:45am – 10:15am – Back Squat
10:30am – 11:00am – Bench Press
11:15am – 11:45am – Deadlfit
12:00pm – 1:00pm – Break

+

1:00pm – 1:30pm – Warm up/debriefing for Wade’s Workout
1:45pm – 2:15pm – Wade’s Workout with 3 different skill levels.

Deadline to register: November 8th by Midnight!

Sunday 11.11

FIT

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
12-20 Straight Legged Sit Ups
10m Lateral Banded Walks/side

COMP

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
10 Dual KB Sit Ups
10m Lateral Banded Walks/side – 1 count on eccentric

Score:
No score, go heavy, move steady, grind.