Programming 8.8 – 8.14
Monday August 8, 2022
Title: Monday
Status: pending
Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at
A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation
VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS
B) Mixed Aerobic; Cyclical + Lunge + Core: 15 Minute Amrap
2 Mile Echo BIke
30 Goblet Reverse Lunges
100yd Farmers Carry
Tuesday August 9, 2022
Title: Tuesday
Status: pending
Warmup: Coaches are going to integrate double under skill work into their warm up
A) Mixed Aerobic; Movement Solutions: 30 Minute Amrap
200m Run
30 Double Unders
12 Over the Box
rest/walk 90s
See video for notes on over the box
Wednesday August 10, 2022
Title: Wednesday
Status: pending
Warmup: Coaches choice
A) Horizontal Push + Vertical Pull: 3 Sets
@20X1; x10 Bench Press; rest 90-120s
@20X1; x8-10 Pull Variation; rest 90-120s
VARIATIONS
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x8-10 Single Arm DB Row
B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 10 Ring Dips
250m Row @ damper 10
rest 2 minutes
x 5 Sets
Thursday August 11, 2022
Title: Thursday
Status: pending
Warmup: Coaches Choice
A) Mixed Cyclical: 90s Bike
90s Rest
x6 Sets
+
rest/walk 5 minutes
+
90s Run
90s Rest
x 6 Sets
Friday August 12, 2022
Title: Friday
Status: pending
Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at
A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation
VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats
B) Bend + Core: 12 Minute Amrap
@30X1; 8 Dual KB or DB Sumo Deadlift
x30-45s Weighted Front Plank
rest 90s
C) Squat + Core: 12 Minute Amrap
@30X1; Cyclist Goblet Squat
6 Arms Only Inchworms
rest 90s
Saturday August 13, 2022
Title: Saturday
Status: pending
A) MAP 10: 4 Sets
3 Minutes at each – conversational pace
Row
Bike
Jog
Walk
Sunday August 14, 2022
Title: Sunday
Status: pending
Warmup: Some Rope climb skill work will be included today
A) Vertical Push + Horizontal Pull: 3 Sets
@20X1; x10 Strict Press; rest 90-120s
@20X1; x10 Bent Over DB Row; rest 90-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 10 Minute Amrap
10 Push Ups
1 Rope Climb
30 Double Unders
2022 08 07