Weekly Programming 11.30.2020-12.4.2020

By
November 29, 2020

Monday

Warmup
2 Rounds

30 Seconds Hollow Hold Video
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson Video
30 Seconds PVC Overhead Squats VideoSnatch 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
On the Minute x 10 (5 Rounds):
Min 1: 4 Front Squats
Min 2: 8 Back Squats

@ 57% of 1-Rep Front Squats

WOD
AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

Tuesday

Warmup
2 Rounds

1 Minute Bike
30 Seconds Single Leg Glute Bridges (Each Leg) Video
30 Seconds Squat to Stands Video

Barbell Warmup

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

WOD
AMRAP 18:
15/12 Calorie Echo Bike
12 Power Cleans (135/95)
9 Box Jump Overs (30"/24")

After Party
27-21-15-9:
Kettlebell Swings (70/53)

After Each Round:
50' Handstand Walk

Wednesday

Warmup
40 Seconds Each Station

Jumping Jacks
Active Samson Video
PVC Pass Throughs Video

Lateral Hops Over PVC
Active Spidermans Video
PVC Overhead Squats Video

Single Unders
Push-up to Down Dog Video
PVC Pass Throughs (More Narrow) Video

SWOD
10-8-6-4-2
Strict Press
Build in weight

WOD
AMRAP 5:
Buy-In: 150 Double Unders
10 Kipping HSPU
15 Back Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
10 Kipping HSPU
10 Back Squats(115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
10 Kipping HSPU
5 Back Squats (135/95)

Thursday

Warmup

Partner WOD
For Time:
1000/800 Meter Row
50 Russian Kettlebell Swings (53/35)
50 KB Goblet Squats
1000/800 Meter Row
25 Double KB Deadlifts 53/35
25 D-Balls Over Shoulder 70/50
25 Double KB Deadlifts 53/35
25 D-Balls Over Shoulder 70/50
1000/800 Meter Row

Friday

Warmup
1 Minute Each

Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up

30 Seconds Each

Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold

WOD
3 Rounds for time:
50 Wall Balls 20/14
25 Toes 2 Bar
10 Devils Presses 50/35


After Party
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees

Continue Reading

pushpress gym management software for boutique gyms and fitness studios