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Regular schedule this week.

September 29, 2019

 

Monday
A)warm up

B)deadlifts E4MOM 65-85%
Maintain or increase weight.
TNG 5-4–3-3-3

C)team of 2, 1 works 1 rests. Adhere to special instructions where only partner A or partner B only goes. Sprint chipper.

(If an odd team of 3 increase reps/cals to 55 broken up any way as needed)

For time 12 min cap (goal should be to finish sub 8, deadlifts done in 1-4 sets max)

-35cal row
-35 deadlifts 185/125, (L2 135/95) ‘partner A’ only
-35 wall balls 20/14
-35 deadlifts (partner B only)
-35 cal row

Bootcamp/Monday
Same as CF.

Tuesday
A) warm up

B)team of 2, 1 works 1 rests.
Amrap 5
-dumbbell burpee step overs 35’s/25’s (L2 30’s/20’s) 24”/20”

C)work on pull up progressions and improved skill.

D)team of 2 (for reps) (If team of 3 or don’t have pull ups have all 3 Doing max jumping pull ups based on open standards or ring rows same time no bands a same time non stop no breaks)
Min 1 synchro KB or DB thrusters 35/25 (35/26 If KBs)
Min 2 max pull ups one works one rests.
Min 3 (same as min 1)
Min 4 (same as min 2)

Bootcamp/Tuesday
Same as CF

Wednesday
A)warm up

B)build to a heavy/complex
E2MOM 5
-Hang Clean pull
-power clean (tng)
-Hang clean pull
-power clean (tng)

C)”no where fast” for time
50 power cleans 155/105, (L2 115/85)
EMOM 6 V-ups at min 1:00

Bootcamp/Wednesday
A)warm up

B)push press E4MOM
5-12@70%
5-12@65%
5-12@60%

C)”19.1”
Amrap 15
-19 wall balls 20/14
-19 cal row

Thursday
A)warm up

B)front squat E4MOM
5-12@70%
5-12@65%
5-12@60%

C)3x
400m run
28 sit ups
21 burpee bar taps

Bootcamp/Thursday
Same as CF

Friday
A)warm up

B)work to a heavy of the following complex.
E2MOM 5
-snatch (any)
-OH squat
-Hang squat snatch.

C)”rocket power”
21 burpees over bar
21 power snatches 95/65
15 burpees over bar
15 OH squats
9 burpees over bar
9 Hang squat snatches.

Bootcamp/Friday
A)warm up

B)2k row for time

C)”Megan”
21-15-9
Burpees
American KB swings 53/35
Double unders (60-45-30 singles or hybrid with mixed double unders consult coach)

Saturday.
A)warm up

B)wod prep/instruction jerk/shoulder to OH cycling.

C)amrap 12
21 KB swings (Russian) 53/35
14 front racked reverse lunges
7 jerks 145/100

 





























 

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