Programming Week of 3.5
[eliteaccordion][elitetoggle title=”Whats going on this week!”]
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[eliteaccordion][elitetoggle title=”Monday 3.5″]
FIT
A.
Three sets of:
60s to perform: Strict Shoulder Press x 8 reps @ 2111, build
Rest 60 seconds
60s to perform: Strict Ring Rows x 8 reps @ 2110
Rest 60 seconds
60s to perform: Plank Hold on hands x 60 seconds or Max attempt
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell/KB Push Press
20 Mountain Climbers
(every step is a rep)
Rest 4 minutes then perform
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Bench Dips
10 No Push Up Burpees
COMP
A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95
Then rest two minutes, and when the running clock reaches 12:00…
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
*Comp is responsible for their own timekeeping
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups/Pull Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
Score: A, heaviest press weight for both fit/comp. B, reps. C, reps.
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[eliteaccordion][elitetoggle title=”Tuesday 3.6″]
FIT
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010
Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build
B.
15 Minute Amrap – Teams of 2, alternating rounds
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike
COMP
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
B.
15 Minute Amrap – Teams of 2, alternating rounds
24 Russian Kettlebell Swings 70/55
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55
12 Box Jumps 24/20
Score: A, bent row weight/deadlift weight. B, rounds + reps.
Notes: Person 1 will perform and entire round, then person 2 will perform an entire round.
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[eliteaccordion][elitetoggle title=”Wednesday 3.7″]
FIT
A.
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15-20 Wall Balls / Goblet Squats
Minute 3 – 15-25 Push-Ups
Minute 4 – 15 DB Box Step-Ups or Box Step Ups
Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands
COMP
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Score: don’t score it, just do it with quality and intent.
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[eliteaccordion][elitetoggle title=”Thursday 3.8″]
FIT
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Rows x 10 reps
Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020
Interval 3 – Down Dog Shoulder Taps x 20-30 reps
Interval 4 – 10-20 Russian Twists (with plate)
B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises
COMP
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(just do a max or scale to tuck if you cannot get it in the time allotted)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020
B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches 50/35
30 Toes to Bar
Score: A, nothing. B,time.
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[eliteaccordion][elitetoggle title=”Friday 3.9″]
FIT
A. 15 minutes to establish an Overhead squat/front squat x3
B.
For time – 14 minute cap
2 rounds
100/50 singles
20 goblet squats
100/50 singles
12 Ring rows
100/50 singles
20 db/kB snatches
100/50 singles
12 ring rows
COMP
A. 15 minutes to establish a overhead squat heavy single
B.
2 rounds – 14 minute cap
100 dbl
20 ohs @50%
100 dbls
12 ring muscle ups/chest to bar
100 dbls
20 db/kB snatches 50/35
100 dbls
12 ring muscle ups/ chest to bar
score a. Weight b. Reps in cap or time
notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80
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[eliteaccordion][elitetoggle title=”Saturday 3.10″]
FIT & COMP
Teams of 2 – 10 Minute Amrap, alternating rounds
5 Power Cleans
10 Hand Release Push Ups
rest 5 minutes
Teams of 2 – 10 minute Amrap, alternating rounds
5 Shoulder to Overhead
10 Kettlebell Swings
Score: total reps for wod 1, and total reps for wod 2 separately
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[eliteaccordion][elitetoggle title=”Sunday 3.11″]
FIT & COMP
Flow Work
40 Minute Amrap
Bike 10 Cals
Overhead Walk 20 yards each arm
Row 10 Cals
Plank on Rings/Hands 20-30s
30 Singles
8 Sots Press or 30s Bottom of Squat hold
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2018 03 04