Programming

10/12/2019

0. Warmup

build in a *work on rowing technique for 10 min

B. Conditioning (00:30-00:55)

AMRAP 30 with a partner:
30 Burpees
1k Row
30 KBS (32, 24)
*One person works at a time – SPLIT ALL WORK however desired.

..
….

C. Acessory
DB Biceps 21s: 3 x 21. Rest 60s.

11/12/2019

0. Warmup

A. Strength (00:15-00:40)

Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.

then

B. Conditioning (00:35-00:55)

For time:
40-30-20-10
DB Hang Power Cleans (22,5, 35s)
Push-ups
4-3-2-1
Legless Rope Climbs

C. Acessory

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.

12/12/2019

A. Strength (20:00 – 40:00)

Conventional Deadlift against a band
Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral

inbetween sets
Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.

Rest 60s.
*progress to metcon weight over the 3 rounds.

B. Conditioning (00:40- 00:60)

For total time:
21 Front Squats (70, 47,5)
21 Calorie Assault Bike / Row /Ski
100 Double Unders

Rest 3:00

15 Front Squats (82,5, 55)
15 Calorie Assault Bike /Row /Ski
75 Double Unders

Rest 3:00

9 Front Squats (102,5, 70)
9 Calorie Assault Bike / Row / Ski
50 Double Unders

C. Accessory
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

13/12/2019

0. Warmup

A. Strength (00:20- 00:40)

1) Strict Pull-up: Accumulate Volume
– Rx+:(weighted Pull-ups – 40 Reps)
– L3: (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)

Rest 60-90s between sets.

2) Rollback Triceps Extensions: 1 warmup set then 4 x 15

B. Conditioning (00:40- 00:55)

AMRAP 6:
9 Bent-over Barbell Rows (42,5, 30)
9 T2B

if time left

100 reps each (discopump)

Double DB Bent-over Rows
DB Bench Press
Barbell Curls

C. Acessory

Banded Y-T-A-T: 3 x 10

 

 

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