Programming 11.2-11.6

By
November 6, 2020

Monday
Warmup
10 cal Easy Bike
20 PVC Pass Throughs Video
10 Cal Moderate Bike
10 Inchworm to Push-ups Video
10 PVC Overhead Squats Video
10 cal Faster Bike
20 Mountain Climbers Video
10 PVC Sotts Press Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

SWOD
Back Squat
10-8-6-4-2
Every 2 minutes
10 @ 67%
8 @ 74%
6 @ 80%
4 @ 85%
2 @ 90%

WOD
On the 4:00 x 5 Rounds:
20/15 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Tuesday
Warmup
1 Round
1 Minute Row
1 Minute Down Dog Video
1 Minute Box Step-ups Video
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Row

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
Deadlift Every 90 Seconds x 5
3 touch and go reps; build to a heavy 3

WOD
30-20-10:
Deadlifts (185/135)
Box Jumps (24"/20")

Directly Into...

10-20-30:
Kettlebell Swings (53/35)
Row Calories

Wednesday
Warmup
Run Warmup
200 Meters Easy

30 Seconds Each
Active Samson Video
PVC Overhead Squats Video
Push-up to Down Dog Video
PVC Hollow Hold Video
Lateral Squats Video
PVC Arch Hold Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

SWOD
5 Sets:
1 Pausing Overhead Squat (10 seconds at the bottom)
Rest 1 minute between reps

WOD
For Time:
800 Meter Run
30 Chest to Bar Pull-ups
30 Overhead Squats (115/85)
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats (115/85)

Thursday
Warmup
2 Rounds
With Light Dumbbell:
30 Seconds Assault Bike (Faster in 2nd Round)
30 Seconds Dumbbell Plank Taps Video
30 Seconds Kneeling Single Dumbbell Strict Press (30 Seconds Each) Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

WOD
10-9-8-7-6-5-4-3-2-1:
Strict Presses (95/65)
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups

Friday
Final Lockdown workout!

Continue Reading

pushpress gym management software for boutique gyms and fitness studios