Programming – week beginning 27th November 2017

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Programming – week beginning 27th November 2017

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide*

Monday:

Strength/Technique:

  • Turkish get ups

Metcon:

  • 3 Rounds:
  • 20 Burpees
  • 20 Deadlifts 80/55kg
  • 20 Box jumps 24/20″

Tuesday:

Strength/Technique:

  • Front squats 8-8-8-5-5-5

Metcon:

  • 10 min AMRAP:
  • 5 cleans
  • 30 double unders

Finisher:

  • 2 min weighted plank

Wednesday:

Strength/Technique:

  • Bench Press 5-5-5-3-3-3

Metcon:

  • 2 rounds:
  • 20 Pull ups
  • 30 Push ups
  • 40 Situps
  • 50 Squats

Thursday:

Strength/Technique:

  • Sumo deadlift 5-5-5-3-3-3

Metcon:

16 min EMOM:

Min1: 15/12 cal row or bike

Min 2: 6 shoulder to over head (pick a weight that you can cycle but is also challenging)


Friday:

Strength/Technique:

  • Pistol squats – 10 min EMOM

Metcon:

  • 20-16-12-8-6
  • Alt DB snatch 22.5/15kg
  • TTB

Saturday:

Metcon – The Pitts partner WOD Part 1:

  • 400m run
  • 100 thrusters 30/20kg
  • 400m run
  • 100 ab mat sit ups
  • 400m run
  • 100 burpee box jumps 24/20”
  • 400m run
  • 100 AKBS 24/16kg
  • 400m run
  • 100 front racked BB lunges 30/20kg

Scaled for Fitness:

  • 20/15kg Thrusters
  • Ab mat sit ups
  • Burpee Step ups to box 24/20”
  • 16/12kg KBS
  • No barbell (bodyweight) lunges

Scaled up for competition (RX+)

  • 40/30kg Thrusters
  • TTB
  • 30/24” box
  • 32/24kg AKBS
  • 40/30kg Lunges