Programming 12/9-12/14

Programming 12/9/19-12/14/19

Monday 

Warm up
2 Rounds of
250m Row
10 Good mornings w/empty barbell
10 Push ups 
10 Hang Power Cleans w/empty barbell

Movement review and 10mins to get to working weights for the WOD.  

WOD
“Linda” Ish
10-9-8-7-6........1
Deadlift 285/195
Floor Press 165/115
Power Clean 155/105

*40min time cap

**Score is total time to complete WOD

Tuesday

Warm up
Joint circles w/calve stretch
Down and back the length of the gym:
High knees
Butt kickers
Grapevine
Lunges
Airplanes

WOD
With a running clock:
ME 800m Run
Rest 5 mins
ME 800m Run
Rest 5 mins
ME 800m Run

*Score is total time to complete all three runs, including rest.

Wednesday 

Warm up
500m row/400m Run
15 Shoulder open and close
15 DB Skull crushers 
15 Ab-Mat sit ups
15 Jumping squats
5 Wall walks

WOD
5 Rounds
200m DB/KB farmers carry 55/35
5 BMU
10 Strict ring dips
15 K2E
20 Box jump overs 24/20
25 Unbroken DUs

*Score is total time

Thursday

Warm up
Coaches choice

Strength 
Death by Clean and Jerk 135/95
*10 min cap

Rest 10 mins

WOD
2014 Regional Event 5
10 Rounds
1 Legless rope climb
200m Sprint

Friday

Warm up
200m Run
20 PVC pass thrus
Thoracic spine stretch 
Burgener warm up w/PVC pipe or empty bar
10 OHS w/empty barbell

 Strength 
1 Snatch + 1 hang snatch + 1 OHS
(20-25 Mins)

*Post heaviest load

WOD
5 Minute Partner AMRAP
Power snatch 135/95

*1 person works at time. Switch every 5 reps. Athletes must share a barbell.

**Score is total snatches 


Saturday

Warm up 
Bike or row for 5 minutes
5 Mins burpee medball circle

WOD
40 Minute running clock
Buy in:
1000m Row or 800m Run
100 DUs

Then AMRAP with 45/25 plate 
20 Overhead lunges w/plate
20 Burpees to plate 
20 Russian twists w/plate
200m Run w/plate

*10 Burpee penalty every time plate is dropped

**Score is total rounds + reps, minus the burpee penalty




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