Programming 4.10 – 4.16
Saturday April 10, 2021
Title: Saturday
A) Lower Body Mixed Modal Work: 200m Run
10 Dumbbell Snatches
12 Wall Balls
15 Russian KBS
15 Cal Assault Bike
rest 90-120s
x 4 Sets
B) Core Work: 10 Minute Amrap
60 Yard Farmers Carry – Dual KB
5/side KB Windmill
15 Abmat sit Ups – fast
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Sunday April 11, 2021
Closed for our annual cleaning!
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Monday April 12, 2021
Title: Week 6 – Monday
Warmup: Whiteboard Score: Bench and DB Row weight
A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x6-8; rest 60s
B2) Bent Over DB Row: @3111; x6-8; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
10 Dumbbell Hang Muscle Cleans
200m Run
5 Burpees w OH Clap
5 Push Ups
200m Run
60s Rest
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Tuesday April 13, 2021
Title: Tuesday
Warmup: Whiteboard Score: Front Squat weight
A) Coaches Choice Warm Up: Coach choice warm up
B) Front Squat – Catalyst: @3111; 3×4-6; rest 2 minutes between
C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s
12 Front Foot Elevated Goblet Reverse Lunge; rest 60s
x 4 Sets
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Wednesday April 14, 2021
Title: Wednesday
Warmup: Whiteboard score: Strict Press weight
A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s
B2) Dumbbell Pullover: @3110; x4-6; rest 30s
B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s
x 3 Sets
*do 3, rest 15s, 3, rest 15s, 3, rest 60s – then move on
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Rear Delt Fly
12-15 Lateral Raises
12-15 Front Raises
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Thursday April 15, 2021
Title: Thursday
Warmup: Whiteboard Score: Deadlift
A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between
C) Bilateral Bending + Core: For Time
60 Double Unders or 120 Singles
+
30.20.10
Single Arm Alternating DB Muscle Snatch
Ball Slams
+
60 Double Unders or 120 Singles
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Friday April 16, 2021
Title: Friday
Warmup: Whiteboard Score: no score – get it
A) Warm Up: Coach choice warm up
B1) Hammer Curl: x6-8; no rest
B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s
x 4 Sets
C1) Concentration Curls: x6-8; no rest
C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s
x 4 Sets
D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week
400m Run
500m Row
2k Bike
rest 6 minutes
x 2 Sets
2021 04 08