Programming 9/14 – 9/18

Monday
A.
Find your Squat Clean PR

B.
5 AMRAP
10 Dips
10 Box Jumps
3 min rest then another
5 AMRAP
10 Stand Ups
10 KB’s (1 movement equals 1 point. Total points at the end for score)

Tuesday
A.
Find your 1 Mile time

B.
3RFT
12 man makers (single arm/ KB or DB med to heavy weight, 6 each arm)
50 Air Squats
20 Sledgehammer

Wednesday
A.
Back Squat
5,4,3,2,1,2,3,4,5 build to heavy, build to light

B.
For Time
20 Thrusters 95/65
20 Chest to Bar
25 Wallballs
35 Ab Mat sit-ups
600 m run
35 Ab Mat sit-ups
25 Wallballs
20 Chest to Bar
20 Thrusters 95/65

Thursday
A.
Hand Stand work

B.
3RFT
500 m Row
50 m Handstand (down & back)
2 Lap Suitcase Carrie (main floor/switch hands, 1 lap R & 1 lap L)
25 m Broad Jumps

Friday
A.
Snatch
3×5 (Build to heavy)
 
B.
2 RFT
6 Snatch (heavy)
60 Sec Plank
1 min rest
2RFT
12 Snatch (light)
12 T2B
2 min rest
400 m run

Programming 9/8 – 9/11

Tuesday
A.
Squat Clean
3×6 build to 90%

B.
2RFT
10 Squat Cleans 50% of PR
10 Box Jumps
2 min rest
2 RFT
200 m run
20 Burpees
1 min rest
2 RFT
5 Squat Cleans 50% of PR
5 Box Jumps

Wednesday
A.
DU’s and Pistols

B.
20 AMRAP
400 m Row
100 DU’s
10 T2B
10 Pistols

Thursday
A.
Over head Squat
4×4 build to heavy

B.
12 EMOM
25 wall balls
10 OHS 115/85
25 Ab mat sit-ups

Friday
A.
Back Squat
4×3
Building to a Heavy Set
 
B.
FOR TIME
9 HSPU
15 C2B
21 Front Squats (125/85)
27 Cal Row
21 Back Squats (125/85)
15 Ring Dips
9 HPSU