Programming 5.14 – 5.20
[eliteaccordion][elitetoggle title=”Whats going on this week!”]
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[eliteaccordion][elitetoggle title=”Monday 5.14″]
FIT
A.
EMOM
Pull Ups x 8-12
Glute March x 40s
x 4 Sets (8 min)
B.
EMOM
Left Split Squat in place x 8-12
Right Split Squat in place x 8-12
10 Russian Twists L/R=1
x 4 Sets (12 min)
Build
C.
10 Heavy Unbroken DB Clean and Jerks
20 Calorie Bike
rest 2-3+ minutes
x 3 sets
COMP
A.
EMOM
10 UB Double KB/DB Thrusters
1 minute rest
10 DBL Russian KB Swings
1 minute rest
x 6 Sets (24 min)
All sets challenging, adjust as you need to
B.
10 Unbroken Shoulder to Overhead
20 Calorie Bike
rest 2-3+ minutes
x 3 Sets
Score:
Strength Portion(s) Sweet jesus, look at all of this stuff. Just challenge yourself, lets only score the conditioning today.
Conditioning: Weight Used, and round time individually.
Notes:
Rest times may be dependant on class size, you’ll share DB’s so flow through and be prepared to get after it, as long as you are getting at least 2 minutes of rest – cool.
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[eliteaccordion][elitetoggle title=”Tuesday 5.15″]
FIT
A.
EMOM
Deadlift x 8-12
Push Ups
Singles or Double Unders
2 minute rest
x 5 Sets (25 min)
Build, Push ups aren’t unbroken, just go
B.
10 minutes to finish
20 Sit Ups
20 Unbroken Ring Rows
x 3 Sets
COMP
A.
EMOM
Power Clean x 3
rest 2 min
x 5 sets (15 Min)
Build, try to beat your prior # on this
+
Directly transition after the last 2 minute rest into
EMOM
10 Alternating DB/KB Snatches
30-50 Double Unders
x 5 sets (10 minutes, which makes this whole series 25 minutes long)
B.
For time – 10 Minute Cap
75 Toes to Bar
Don’t tear your hands apart
Score:
Fit A: DL Weight, Total Push ups, Total Singles/Dbls
Fit B: Time or reps in cap
Comp A: Heaviest Weight Power Clean – don’t worry about the second EMOM
Comp B: Total time or reps in cap
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[eliteaccordion][elitetoggle title=”Wednesday 5.16″]
FIT & COMP
30 Minute Amrap – Teams of 2- Alternate Movements
10 Ball Slams
30 Double Unders
10 NPBP
30 Double Unders
100m Run
Score: Rounds + Reps
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[eliteaccordion][elitetoggle title=”Thursday 5.17″]
FIT
A.
EMOM
Bent Over Dual Dumbbell Row x 8-12
rest 1 minute
Bench Press x 6-9
rest 1 minute
x 5 Sets (20 min)
Build across sets
B.
Amrap in 15 Minutes
15 Push Ups
30 Air Squats
COMP
A.
EMOM
10 Hanging Hip Taps L/R=1
rest 1 minute
Bent Over Barbell Row x 8-12
rest 1 minute
x 5 Sets (20 min)
Build across sets
B.
Amrap in 15 minutes
5 Full Cleans, heavy
15 Ring Dips
Score:
Fit A: heaviest weights for both
Fit B: Total Reps
Comp A: Bent over barbell weight
Comp B: total reps
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[eliteaccordion][elitetoggle title=”Friday 5.18″]
FIT
A.
EMOM
Strict Dumbell Press x 8-12
10-15 Steps Left Hip Circles
10-15 Steps Right Hip Circles
x 5 Sets (15 min)
Build across the sets
B.
For time – 9 minute cap
21-15-9 of
Hanging Knee Raises
Jumping Pull Ups
Reverse Lunges L/R =1
COMP
A.
EMOM
Strict Barbell Press x 5
rest 2 minutes
x 5 sets (12 min)
Build across the sets
B.
For time – 9 minute cap
21-15-9
Power Snatch 75/55
Hand Release Push Ups
Score:
Fit A: Dumbbell Press Weight
Fit B: Time or reps in cap
Comp A: Barbell Press Weight
Comp B: Time or reps in cap
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[eliteaccordion][elitetoggle title=”BRING A FRIEND DAY Saturday 5.19″]
FIT & COMP
A.
Teams of 3
3 min Amrap 7 Burpees, 7 Med Ball Cleans/Squats
3 min Calorie Bike
3 min rest
4 Sets (36 min)
Score:
Cals + Step Ups Each round
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[eliteaccordion][elitetoggle title=”Sunday 5.20″]
A. LE Repeatability Test
Row 250
10 KBS
10 Burpees
10 KBS
10 Burpees
10 KBS
Row 250
rest 10 min
x 2 sets
Score:
Individual times each round
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2018 05 13