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Programming 8.20 – 8.26

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[eliteaccordion][elitetoggle title=”Whats going on this week!”]

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[eliteaccordion][elitetoggle title=”Monday 8.20″]

FIT

A. 3 Sets; 20m cap
Strict Barbell Press; @31X1; 4-6 reps, rest 60s
Ring Row Hold; x45-60s; rest 60s
Hanging Knee Raises; x9-12, rest 60s

B. 15 Minute Amrap
6 Single Arm KB/DB Push Presses/arm
20yd Single Arm Overhead Walk/arm
Bike 10 Calories
30s Plank Hold

COMP

A. 3 Sets; 20m cap
Strict Barbell Press;@ 30X2; x4-6 reps, rest 60s
Pull Up Iso Hold; x20-30s; rest 60s
Strict Toes through Rings; x6-10, rest 60s

B. 15 Minute Amrap
6 Single Arm KB/DB Push Presses/arm
20yd Single Arm Overhead Walk/arm
Bike 10 Calories
8 Toes to Bar

Score:
A. Keep notes for your own personal records
B. Score Rounds + Reps
*Barbell Press is pulled from a rack
*Coaches – set up the rings ahead of time for the toes through rings.

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[eliteaccordion][elitetoggle title=”Tuesday 8.21″]

FIT

A. Back Squat; 18 min cap
@ 20X1; 3×3-6 rest 2-3m between sets

B. 4 Sets; perform a set at the top of a 5 min mark
5 Box Jumps;build
8 DB Suitcase Deadlifts/arm
15yd Bear Crawl – hips down, slow/controlled
50 Singles/Doubles

COMP

A. Back Squat; 18 min cap
@ 20X1; 3×1.1.1 ; rest 10s between reps, rest 2-3 minutes between sets

B. 4 Sets; perform a set at the top of a 5 min mark
Full Snatch x 1.1.1, rest 15s between Snatches; build
15yd Bear Crawl – hips down,slow/controlled
50 Double Unders

Score:
A. Score heaviest weight
B. Score DL weight or Snatch Weight

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[eliteaccordion][elitetoggle title=”Wednesday 8.22″]

FIT

A. 4 sets; 25 min cap
Bench Press @20X1; 2-3 reps, rest 60s
Dual Bent Over DB Row w/hip circle around knee @31X1; 4-6 reps, rest 60s
Side Plank; 30-45s/side; rest 60s

B. 12 minute Amrap
Run 200m
10 Burpees
10 Ring Rows

COMP

A. 4 sets; 25 min cap
Bench Press @20X1; 1.1.1, rest 15s between reps, rest 60s
Dual Bent Over DB Row w/ hip circle around knee @31X1; 4-6 reps, rest 60s
Side Star Plank; 30-45s/side; rest 60s

B. 12 minute amrap
Run 200m
2 Wall Walks
5 Burpee Box Jumps; tough
8 Bent Over Barbell Rows; tough

Score:
A. Bench press heaviest weight
B. Rounds + Reps

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[eliteaccordion][elitetoggle title=”Thursday 8.23″]

FIT

A. Front Squat; 18 minute cap
@30X1; 3×2-4 reps, rest 2-3 minutes between

B. 3 Sets – NFT Grind
50yd Sled Push; build to tough
6 DB Split Squats/leg
30-45s Forearm Plank
Row 18 Cals; build in speed

COMP

A. Front Squat; 18 minute cap
@30X1; 3×1.1, rest 15s between reps, rest 2-3 minutes between sets

B. 3 Sets – NFT Grind
50yd Sled Push; build to tough
6 DB Front Rack Split Squats/leg
5 Renegade Rows
Row 18 Cals; build in speed

Score:
A. Front Squat Weight
B. Keep for your own personal records

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[eliteaccordion][elitetoggle title=”Friday 8.24″]

FIT

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; Max in 30 seconds, rest 30s
Half Kneeling Landmine Press @30X1; 3-5/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 8-10 reps/arm, rest 60s

B. EMOM x 15 min
1: 6-8 DB Hang Power Clean
2: 20yd Overhead Walk w/dual KB
3: 30-45s Wtd Forearm Plank

COMP

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; Max in 30 seconds, rest 30s *perform these as strict chest to bar if the pull ups aren’t a problem
Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 8-10 reps/arm, rest 60s

B. EMOM x 15 min
Power Clean + Hang Power Clean + Jerk (1+1+1)

*set 0-5 easy
*set 6-10 moderate
*set 11-15 tough

Score:
A. Keep notes for your own records
B. HPC/Complex Weight

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[eliteaccordion][elitetoggle title=”Saturday 8.25″]

Limebike Workout!

Don’t you worry, you’ll find out when you get here

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[eliteaccordion][elitetoggle title=”Sunday 8.26″]

FIT & COMP
Bike 3 min
3 Min Amrap: 10 RKBS, 20 Singles/Doubles
Row 3 min
3 Min Amrap: 5 Burpees, Run 100m
rest 6 min
x 2-3 Sets (54 min @ 3 sets)

Keep track during class for consistency

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