Weekly Programming 11.23.2020-11.27.2020

By
November 22, 2020

Monday Workout

Warmup
40 Seconds Each

Easy Row
Active Samson Video
Air Squats to Medicine Ball Video

Moderate Row
Active Spidermans Video
Medicine Ball Slams Video

Faster Row
Push-up to Down Dog Video
Leg Lifts Over Medicine Ball [Video]()

SWOD
On the Minute x 8 (4 rounds)
Min 1: 5 Front Squats
Min 2: 10 Back Squats

Weight loaded at 50% of Front Squat max

WOD
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups

Tuesday Workout

Warmup
1 Round

1 Minute Easy Single Unders
1 Minute Down Dog Video
1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders
40 Seconds Down Dog Video
40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders
20 Seconds Down Dog Video
20 Seconds Side Plank (10 Seconds Each)

SWOD
Benchmark
300' Handstand Walk
5 minute Cap

WOD
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)

Wednesday Workout

Row Warmup

2 Minutes Increasing Intensity:
50 Seconds Easy
40 Seconds Moderate
30 Seconds Moderate-Fast

30 Seconds Each

Active Spidermans Video
Lateral Hops Over Barbell
Squat to Stands Video
Forward and Back Hops Over Barbell
Slow Burpees

Barbell Warmup

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

WOD
"Wise Men"
Then
at the 20 minute mark for 7 minutes
Build to a heavy complex
1 Power Clean
3 Front Squats
1 Split Jerk

Thursday Workout

"Turkey Day Massacre at The Point"
40 min to accumulate as many points as possible

In teams of 3, you will have 40 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

15 sit ups = 5 Points

20 Walking Lunges = 5 Points

10 Toes 2 Bar = 7 Points

10 pull ups = 7 Points

20 push ups= 7 Points

20 kb swings (53/35) = 10 Points

40 air squats = 10 Points

50 Double Unders = 10 Points

20/15 Cal Assault Bike – 12 Points

20 Dumbbell Step-ups 50/35 @24/20″ = 12 Points

5 muscle ups = 15 Points

5 wall climbs = 15 Points

10 Meter Handstand Walk = 15 Points

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750 Meter Row = 15 Points

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Barbell movement (95/65) = 1 Point per rep

Ground to Overhead

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Team member 1 will be completing an 750 Meter Row

Team member 2 will be completing an AMRAP of ground to overhead

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 finishes the 750 Meter row, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

Friday Workout

Warmup

SWOD
Benchmark
30 Ring Muscle Ups

Starting on the 0:00 and every 3 minutes complete
300/250 Meter Row
6 Lateral Burpees over the Rower

Time Cap: 5 minutes

WOD
5 Rounds For Time:
5 Deadlifts (245/165)
20 Double Dumbbell 1-Arm Push Press (50/35)
20/15 Calorie Assault Bike

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