Weekly Programming 12.7.2020-12.11.2020

By
December 6, 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
12 Minute EMOM
Min 1 - 3 Front Squats
Min 2 - 6 Back Squats
@ 63% Front Squat Max

WOD
You choose to start at the top or at the bottom
40 DB Box Step-ups 50/35 @ 24/20
30 Hand Release Push-ups
20 Plate Sit-ups 25/15
100 Double Unders
20 Plate Sit-ups 25/15
30 KB Goblet Squats 53/35
40 Box Jumps 24/20

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

WOD
AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

After Party
8 AMRAP
12/8 Cal Bike
30' Handstand Walk

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

SWOD
Barbell Cycling
On The Minute x 7:
Minute 1 - 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 - 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 - 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 - 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 - 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 - 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 - 1 Hang Squat Clean + 7 Push Jerks

Weight = 55% of Clean and Jerk 1-rep

WOD
For Time:
50 Wallballs (20/14)
50 Plate ground to overhead 45/25
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)

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
Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil's Press (50/35)

*Switch Stations Every Minute*
Score is calories biked

Friday

Warmup

SWOD
TBD

WOD
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of "Cindy"

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