UPDATED PROGRAMMING 9/30-10/5


Monday:

Strength/skill:
Cleans 5x3 from high blocks

WOD: 9 minute AMRAP
ascending rep scheme 3-6-9-12-15 etc. 
-Cleans 95/65
-bar over burpees

Tuesday: 

WOD: TABATA Tuesday!
4 minute tabata of each moment. Do all 8 rounds of a movement before moving onto the next. 
-Ring Rows *feet on box
-Jumping Lunges
-Hand Release Push Ups
-Sit Ups
-Calorie row/bike
Score is the lowest rep count per movement.

Wednesday:

Strength/skill
 10x2 split jerks off of the rack, not to exceed 80% 1RM
-no more than 2minutes rest between sets 

WOD: Elizabeth
21-15-9
-Full cleans
-Ring Dips

Thursday: 
Active recovery day
   
WOD: Row 2.5K
-1:1 work rest ratio every 500m
    -if an athlete rows a 1:45 split, they rest 1:45 before getting back on the rower. 

Friday:

Strength: 
5x3 Tempo Front Squats @ 70-75% of 1RM (3-2-1 tempo)

WOD: 21-15-9
-KBS (53/35)
-Burpees

Saturday:

WOD: 25min AMRAP
In teams of 2:
-6 Deadlift 225/155 *250/175
-9 Box Jump 24/20 *30/24
-12 Pull Ups *C2B 
Partner #2 runs a 400m, athletes rotate on the run. Keep a running count of the rounds and reps, one athlete picks up where the other left when they go to run.   

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