Programming 9.19 – 9.25
09/19/2022 – Monday
Warmup:
Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at
A. Dynamics; Bend – EMOM
EMOM x 10 Minutes
Choose a Dynamic Bend Variation
VARIATIONS
1 Hang Power Clean + 1 Power Clean (complex)
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS
NOTES
-Stay at RKBS until you can hit 70M/55F
-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below
*40-50% of your Bodyweight at Hang Muscle Clean
*50-60% of your Bodyweight at Hang Power Clean
B. Mixed Aerobic; Cyclical + Lunge + Core
For Time
6 Sets; 15 Minute Time Cap
200m Run
10 Burpees
10 Box Jumps with Step Down
09/20/2022 – Tuesday
Warmup:
Coaches are going to integrate double under skill work into their warm up
A. Mixed Map 9
30 minute AMRAP @ sustained pace
20 cal Bike
30 Alternating Gorilla Row (KB or DB)
40 Wall Balls, 20/14#
100 Double Unders
*ensure intraset repeatability
Cool Down:
*ensure intraset repeatability
*find something that you can move at a smooth pace with
09/21/2022 – Wednesday
Warmup:
Coaches Choice
A. Horizontal Push + Vertical Pull
4-6 Sets; 25 Min Cap
@20X1; x4 Bench Press; rest 60-120s
@20X1; Pull Variation; rest 60-120s
VARIATIONS
x4-6 Weighted Pull Ups
@20X1; xMax Strict Pull Up
@30A1; xMax Eccentric Pull Up -2 (leave a couple reps in the tank)
@20X1; x4-6 Single Arm DB Row
B. Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull
For Time; 10 Minute Cap
15 Cal Row
15 UB Push Press
15 Ring Row
15 Push Press
15 Cal Bike
15 Push Press
NOTES
*choose a weight you can do the FIRST SET UB, from there – do what you want
*barbell is pulled from floor for push press
09/22/2022 – Thursday
Coach Notes:
Rest is lower, try to keep up the same pace as last week
Warmup:
Coaches Choice
A. Mixed Cyclical MAP 5
3 Minute Amrap
3 Pull Ups
6 Air Squats
9 Russian KBS
50yd Run (on turf, down and back)
rest/walk 2:00
x 2 Sets
+
3 Minute Amrap
25 No Push Up Burpees with no overhead clap
Bike for max Calories in remaining time
rest/walk 2:00
x 2 Sets
+
3 Minute Amrap
Row for Calories
rest/walk 2:00
x 2 Sets
09/23/2022 – Friday
Warmup:
Coaches Choice
A. Dynamic Squat
EMOM x 10 Minutes
Choose a Dynamic Squat Variation
VARIATIONS
1 Hang Clean + 1 Clean Complex
2 Hang Cleans
3 Front Squats
6 Goblet Squats
NOTES
-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below
-Stay at Goblet Squat until you can hit 30% of your BW for all reps
-Stay at Front Squats until you can hit 50% of your bodyweight for all reps
*40-50% of your Bodyweight at Hang Clean
B. Bend + Core
8 Minute Amrap for quality
10 Alternating DB or KB Snatch *tough
10 Kipping Knees to Elbows
rest 60s
C. Squat + Core
8 Minute Amrap for Quality
15 Wall Balls
10 No Push Up Burpees
rest 60s
09/24/2022 – Saturday
Warmup:
Coaches Choice
A. Long Team
Teams of 2
30 Minute Amrap
1 Mile Run
50 American KBS
100 Prisoner Step Ups
09/25/2022 – Sunday
Warmup:
Coaches Choice
A. Vertical Push + Horizontal Pull
4-5 Sets 16 Min Cap
@20X1; x4 Strict Press; rest 60-120s
@20X1; x4 Bent Over DB Row; rest 60-120s
B. Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull
1 Minute Strict Push Up Burpee
2 Minute Rope Climb
1 Minute Ring Plank
1 Minute Rest
x 3 Sets
2022 09 18