Weekly Programming 12.14.2020-12.18.2020

By
December 13, 2020

Monday

Warmup
3 Rounds
1 Minute Bike
1 Minute Row
10 Lunges
3 Back Squats
3 Front Squats
Add weight each round

SWOD
Stamina Squat Cycle
On the Minute x 14 (7 Rounds):
Min 1 - 2 Front Squats
Min 2 - 4 Back Squats

*72% Front Squat

WOD
AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Tuesday

Warmup
2 Minute Easy Row

Bodyweight Warmup (30 Seconds Each)

Active Samson Video
Hollow Hold Video
Push-up to Down Dog Video

Active Spidermans Video
Arch Hold Video
Shoulder Taps Video

Squat to Stands Video
Straight Leg Sit-ups Video
Alternating Bird Dogs Video

Group Barbell Warmup

SWOD
Build to a heavy set of 3 Power Cleans


WOD
5 Rounds:
10 Power Cleans (135/95)
10 Bar Facing Burpees
*Start at 125/75 Increase by 20/15 each round.

Wednesday

Warmup
30 Seconds Each

Medicine Ball Deadlifts
Glute Bridges Video
Box Step-ups (Lower Box)

Squats to Medicine Ball Video
Glute Bridge Walkouts Video
Box Step-ups (Higher Box)

Medicine Ball Slams Video
Inchworm to Push-up Video
Box Jump (Step Down)

Barbell Warmup

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

WOD
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)

After Party:
Gymnastic Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-Ups of Max Ring Muscle-Ups
50' Single Dumbbell Overhead Walking Lunge (left arm)
30% Max Ring Muscle-Ups of Max Ring Muscle-Ups
50' Single Dumbbell Overhead Walking Lunge (right arm)
20% Max Ring Muscle-Ups of Max Ring Muscle-Ups

Dumbbell - 50 / 35 lb

*Don't have Ring muscle ups, do your percentages off of one of these:
Bar Muscle Ups
C2B Pull-ups
Pull-ups
Ring Rows

Thursday

Warmup
Bike & Bodyweight Warmup

30 Seconds Bike (Easy)
30 Seconds Active Spidermans Video
30 Seconds Bike (Moderate)
30 Seconds Active Samson Video
30 Seconds Bike (Hard)
30 Seconds Air Squats

Single Dumbbell Warmup

30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches

WOD
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike

Friday

Warmup

SWOD
Deadlift
On the Minute x 6
2-2-2-1-1-1 Deadlift

Stimulus
All percentages based on 1RM Deadlift:
Set 1 - 2 Reps @ 60% of 1RM Deadlift
Set 2 - 2 Reps @ 65% of 1RM Deadlift
Set 3 - 2 Reps @ 70% of 1RM Deadlift
Sets 4-6 - 1 Deadlift, building to a heavy single for the day.

WOD

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24"/20")
10 Deadlifts (245/165)

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