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Programming Oct 23 – Oct 28

22
Oct

Programming Oct 23 – Oct 28

Programming for this week gang!!!

Monday
Warmup
10 pvc pass thrus
Pigeon pose 1 min each side
Run 200m
Barbell warm up
5 deadlifts
5 back squats
5 shoulder press
5 front squats

WOD
Clean 3-3-3-3-3-3-3 reps

Tuesday
Warmup
6 minutes of
3 strict pull-ups
6 burpees
Line sprints

WOD
For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

Wednesday
Warmup
8 minutes of
10 pvc good mornings
8 squats
6 push-ups
Jog 50m

WOD
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″ box

Thursday
Warmup
6 minutes of
4 beat swings
4 burpees
4 medball cleans

WOD
Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Friday
Warmup
Couch stretch 1 min side
Pigeon pose 1 min side
Ankle dorsiflexion 1 min side
Then 3 rounds
5 barbell back squats
10 leg swings each side

WOD
Back squat 5-5-3-3-3-1-1-1-1-1 reps

Saturday
Warmup
Coaches Choice

WOD
For time
Partner WOD
60x Cleans (95#/65#)
60x Squats
60x Sit-ups
60x Thrusters (95#/65#)
60x Burpees

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