September 25 - 29, 2017 | "Weekly Programming"

Monday, September 25, 2017
Skill:
EMOM 10 Strict Pullup (no kipping modification, use a band across the rig)
Men: 2,4,6 (ascend by 2 reps each minute to 20 on the final minute)
Women: 1,2,3 (ascend by 1 rep each minute until 10 on the final minute)
WOD:
3 Rounds of
~800 meter run
~22 Power Cleans 95/65
~22 Alternating BACKWARD Stationary Lunges 95/65

Tuesday, September 26, 2017
Skill:
Double Under Clinic!
Spend some time perfecting your technique and warming up your dubs. Then take 3 attempts at max dubs. Choose to do either max unbroken or max reps in 60 seconds.
WOD:
9 Minute AMRAP
~30 Wallballs 20/14
~15 Burpee Box Overs 24/20"
*Rest 2 minutes, then*
9 Minute AMRAP
~20 Wallballs 20/14
~10 Burpee Box Overs 24/20"

Wednesday, September 27, 2017
Skill:
Clean, Double front squat, jerk
Use your 1RM Clean and Jerk for percentages
2 complexes at 50%
2 Complexes at 60%
1 Complex at 70%
Continue increasing your load on a single complex until you reach a max. Make sure to give yourself proper recovery time between max attempts.
WOD:
5 Rounds for time
~20 Calorie row
~10 Thrusters 115/80

Thursday, September 28, 2017
Skill:
Back Squat
This isn't for maximum load. This is about depth and form. Warm up with 10 second pauses at the bottom of the hole with chest up and knees out. Then, 6x3 with increasing load and full 3 second pauses at the bottom and get LOW! (Use the clock, not your own counting).
WOD:
4 Rounds
~6 FULL snatches 155/95
~400 meter run

Friday, September 29, 2017
Chip, chip away! Choose a partner or brave it alone and earn those weekend cals!
WOD:
~100 calorie row
~90 Situps
~80 Double Unders
~70 Deadlifts 95/65
~60 Alternating Pistols
~50 Shoulder to Overhead 95/65
~40 Toes to Bar
~30 Front Squats 95/65
~20 Handstand Pushups
~10 Bent Over Rows 95/65

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