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Programming Week 3.19

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Whats going on this week!


Monday 3.19

FIT

A.
Every 2 minutes, for 24 minutes – 3 sets, BUILD.
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 4 – Ab-Wheel or Sit Ups x 12-15 reps

B.
For time – 8 minute cap
Row 15/10 Calories
10 Russian Kettlebell Swings
10 Burpees/NPBP
10 Kettlebell Swings
10 Burpees/NPBP
10 Kettlebell Swings
Bike 15/10 Calories

COMP

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%

B.
For time – 8 minute cap
Row 15/10 Calories
10 American Kettlebell Swings 70/55
10 Burpees
10 American Kettlebell Swings 70/55
10 Burpees
10 American Kettlebell Swings 70/55
Bike 15/10 Calories

Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap

Tuesday 3.20

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FIT

A.
Every 2 minutes, for 18 minutes – 3 sets
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first)
Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first)

B.
12 Minute Amrap
30 Double Unders/60 Singles
10 Strict Pull-Ups

COMP

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Max or 8 Ring Muscle-Ups
Station 2 – Max or 50  Foot Handstand Walk (use partner assist if possible) I’ll allow a few kickups on this one.
Station 3 – L-Sit x Max or 60 seconds

B.
12 Minute Amrap
60 Double Unders
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Score: A:nothing…just move through and practice. B: Reps.

Wednesday 3.21

FIT

A.
Every 2 minutes, for 18 minutes 3 Sets, BUILD
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
For time – 10 minute cap
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry Position
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry Position
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s Carry Position

COMP

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%

B.

For time – 10 minute cap
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Score: A: Back squat weight. B: Time or reps in cap.

Thursday 3.22

FIT

A.

20 Minutes to finish
4-5 Sets, BUILD:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips/Bench Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Russian Kettlebell Swings

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups (up to 3 mats allowed)
20 American Kettlebell Swings 55/35

Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps.

If too many athletes for Fit/A – alternate Bike/Cal Rowing for the same amount of Cals.

Friday 3.23

FIT & COMP WARM UP

A. General Prep

Coaches choice: “move blood”

B. Dynamic Prep

 

Coaches choice: Lats, Hips, Shoulders

C. CNS

8 Minutes to hit a heavy thruster
4-5 Sets
1-2 Thrusters

D. If time allows – pacing and specific prep

2-3 Sets at increasing pace

3 Thrusters
3 Pull Ups (at your scaling)
2 Thrusters
2 Pull Ups
1 Thruster
1 Pull Up
rest 2 minutes between sets

FIT

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin over bar pull ups
6 thrusters
6 jumping chin over bar pull ups
9 thrusters
9 jumping chin over bar pull ups
12 thrusters
12 jumping chin over bar pull ups
15 thrusters
15 jumping chin over bar pull ups
18 thrusters
18 jumping chin over bar pull ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

COMP

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest to bar/pull ups
6 thrusters
6 chest to bar/pull ups
9 thrusters
9 chest to bar/pull ups
12 thrusters
12 chest to bar/pull ups
15 thrusters
15 chest to bar/pull ups
18 thrusters
18 chest to bar/pull ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Score: Reps

Notes:
Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single.

Saturday 3.24

FIT

3 Minute Bike for Calories
2 Minute Burpee Box Step Over /NPBP
1 Minute Kettlebell Swings
+
rest 3 minutes
x2 Rounds

COMP

3 Minute Bike for Calories
2 Minute Burpee Box Jump Overs 24/20
1 Minute Power Cleans 135-155/85-105
+
rest 3 minutes
x2 Rounds

Score: Total Repetitions

Sunday 3.25

FIT & COMP

A.

Warm Up

Side Plank ClamShells
Shoulder Taps
Bear Crawls
Band Resisted Dead Bugs

B.

5 Rounds
5 Heavy Front Squats – HEAVY
30 Double Unders/30 Singles
rest 2 minutes between rounds