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Programming Nov 6th – Nov 11th

5
Nov

Programming Nov 6th – Nov 11th

Programming for this week ATCF!!! My challenge for each of you is to REVIEW every workout you plan on using in your training this week and come ready and prepared for the task at hand!!! LETS GET IN THE ZONE!!!!
Monday
Warm-Up
6 minutes of
10 pvc pass thrus
8 situps
6 walking lunges
4 beat swings
 
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 53/35
60 Sit-ups
70 Burpees
 
Tuesday
Warm-Up
1 pass of each
buttkickers
high knees
grapevines
then
5 minutes of
5 barbell good morning
5 barbell deadlifts
10 jumping jacks
 
WOD
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
 
Wednesday
Warm-Up
couch stretch 1 min side
pigeon pose 1 min side
ankle dorsiflexion 1 min side
10 pvc snatch balance ( start at power snatch depth and get lower with each rep)
 
WOD
Snatch 1-1-1-1-1-1-1 reps
 
Thursday
Warm-Up
5 minutes of foam rolling
quads
glutes
hammies
then
3 rounds
5 jump squats
line sprints
 
 
WOD
For time:Teams of 2
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
40 Wall-ball shots, 20 pound ball
Row 500 meters
30 Wall-ball shots, 20 pound ball
 
Friday
Warm-Up
6 minutes
6 bootstrappers
8 scorpions
10 pvc back squats
 
WOD
Back Squat 5-5-5-5-5 reps
 
Saturday
Warm-Up
Coaches Choice
 
WOD
Teams of 2
For Time:
60 box jumps
60 ring dips (box dips)
100 walking lunges
30 pushups
100 double unders (single unders)
20 pistols (air squats)
 
I Go/You Go break up as wish

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