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Programming Sept. 25th – Sept. 30th

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Sep

Programming Sept. 25th – Sept. 30th

Programming for this coming week gang! It is going to be another awesome week of training at ATCF!!!

Monday
Warm-Up
8 minutes of
10 pvc pass thrus
run 50m
10 pvc snatch balance
run 50m

WOD
Five rounds for time of:
115/85 pound Push press, 12 reps
50 meter sprint
115/85 pound Squat snatch, 8 reps

Tuesday
Warm-Up
6 minutes of
2 kickup to handstand or 2 wall walks
4 strict pullups
6 russian kb swings

WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups (scale to wall walks)
8 Kettlebell swings 70/53

Wednesday
Warm-Up
6 minutes of
10 pvc pass thrus
10 band pull aparts
5 barbell strict press and reach

WOD
Push press 3-3-3-3-3-3-3 reps

Thursday
Warm-Up
couch stretch – 1 min each side
pigeon pose – 1 min each side
ankle dorsiflexion – 1 min each side
4 x 50 m sprints (:30 rest between)

WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Friday
Warm-Up
6 minutes of
5 medball cleans
5 forward rolls or 5 candlestick to pistol
jog 50m

WOD
For time:
225/155 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters

Saturday
Warm-Up
6 minutes of
5 empty barbell thrusters
5 strict pullups
5 burpees
15 situps

Team WOD
“Team Glen”
Teams of 2
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

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