Programming 11/11-11/16

Programming 11/11-11/16

Monday 
Happy Veterans Day!!!

Warm up
2 Rounds of
200m Run
15 Shoulder open and close
10 Push ups
5 Ring rows

Strength
Bench press
5x3 (sets across)
*Increase weight a minimum of 10% from last week.

WOD
“21 Gun Salute”
21 Min Amrap
400m Run
21 Push ups
21 Box jumps 24/20
15 Burpees
9 Pull ups 

This WOD was created for “WOD With Warriors” to honor our nation’s warriors, past, present, and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21-gun salute is the US’ highest display of honor. 

Tuesday

Warm up
Coaches Choice

WOD
40 Min Partner AMRAP
50 Cal row
40 KB swings 53/35 *70/53
30 Med ball sit ups 20/14 *30/20
20 Partner wall balls 20/14 *30/20
10 Alt tire flips 
5 Rope climbs 

*Split the row, kb swings, and rope climbs any way, however the medball ball sit ups, partner wall balls, and tire flips must be alternating. 

Wednesday 

Warm up
Joint circles w/hamstring and calve stretch
With an empty barbell perform 10 of each:
Deadlift
Clean pull
Power clean
Push jerk
Split jerk

Strength
20 Mins to establish heavy complex of:
1 Clean pull + 1 Power clean + 1 Split jerk

WOD
2019 Wodapalooza Qualifier
“DT Ladder”
Every 4 minutes complete three rounds of the following:

12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

Round 1 - 95/65
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/130
Round 5 - 205/145 AMRAP w/remaining time

*If you complete the three rounds at a given weight within the four minute window, increase weight to the next load, add another four minutes to your time cap, and immediately begin on the next three rounds. 

Thursday

Warm up
Coaches choice

WOD
4 Rounds for time:
200m Sled drag 3/2 (45# plates)
100 Double unders
50 Alternating DB snatch 55/35
25 Lateral box jumps (20in box for both)
5 Bar muscle ups

*40 minute time cap

Friday

Warm up
200m Run
20 PVC pass thrus
Thoracic spine stretch 
20 Banded air squats
10 Heaving snatch balance w/pvc

Strength
Heaving snatch balance
5x3

WOD
16 Min EMOM
12 OHS 135/95  *155/105 **175/125
12 Spuds
12 Front squats 135/95 *155/105 **175/125
12 T2B
12 Front lunges 135/95 *155/105 **175/125
(Alternating, front rack, 6 each leg)

Saturday

Warm up 
WOD and movement review
10 Reps of each movement 

WOD
“Championship Fight Gone Bad”
Wall balls 20/14
SDHP 75/55
Box jumps (20in box for all)
Push Press 75/55
Row for cals

Athletes will complete five rounds of the above five movements. Athletes will spend one minute on each movement and rest one minute between rounds. Score is total reps for all five rounds combined. 


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