PROGRAMMING – Week of 15th May

From the Blog

PROGRAMMING – Week of 15th May

Monday:

Strength/Technique:

  • Snatch push press + Overhead lunges

Metcon:

Pound for pound 2017 Qualifier 2

The Gripper – 9 min AMRAP:

  • 2 rounds of:
  • 15 overhead squats
  • 15 toes to bar
    • 2 rounds of:
    • 15 hang snatch
    • 15 pull ups (rx men-  chest to bar) (rx women and scaled men – pull ups)

Men 60% bodyweight

Women 50% bodyweight


Tuesday:

Strength/Technique:

  • Hang power clean

Metcon:

  • 4 rounds:
  • 9 Thrusters 40/30kg
  • 15 Burpee box jump over 20″

Wednesday:

Strength/Technique:

  • Pistol squats

Metcon:

  • Partner 16 min AMRAP
  • AMRAP ROW (cal)
  • change every 30 Wall ball shots

Thursday:

Strength/Technique:

  • Sumo deadlifts

Metcon:

  • 4 min AMRAP:
  • 8 alt db snatch 22.5/15kg
  • 32 double unders
    • 4 min AMRAP
    • 6 Kettlebell swings 24/16kg
    • 12 goblet squats
      • 4 min AMRAP
      • 2 rope climbs
      • 8 burpees

Friday:

Strength/Technique:

  • HSPU

Metcon:

  • 10 min AMRAP
  • 10 Push-Ups
  • 20 weighted box step-ups 20/10kg plate
  • 30 abmat sit-ups

 


Saturday:

Metcon:

  • SAVAGE SATURDAY