| Week of 10/20/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | Phase 1 Tempo, Time under Tension 2/4 Phase 1 (Linear Progression) Week 0/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Front Squat 8 sets of 8 reps @ 40%, 3 seconds down, 30s rest between sets *If you completed last week successfully, feel free to increase weight *If you completed last week unsuccessfully, go down 5-10# |
Week 7 (18 min) 1RM Hang Snatch |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 3/4 Phase 3 Test Strict Press Clusters 4 sets x 2.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps) |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 4/4 Phase 3 (Testing) SWOD: Deadlift Clusters 5 sets x 1.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 3 reps) |
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| WOD | AMRAP 8 min 4 Deadlifts (225/155) 20 Double Unders L2: (205/135) 30 DU/SU OR 20s of DU practice L1: (185/125) 40 Singles |
AMRAP 9 min 3 Squat Snatches (115/85) 6 Pushups 9 Lateral Burpees over the Bar L2: (95/65) Step Over OK L1: (75/55) Burpees Beginner WOD: 6 DB Snatches |
12*-9*-6*-3* Push Jerks (135/95) Squat Cleans (135/95) *100m run after each round L2: (115/85) L1: (95/65) Beginner WOD: DBs instead of BB |
EMOM 10 min 4 Strict Pullups 5 Burpee Box Jumps (30/24) Rx+: Bar Muscle Ups L2: Banded (24/20) L1: Ring Rows, (20/14), Step Ups OK |
Open 20.3 | “Richie” 4RFT: 10 Pull-Ups 27 HR Push-Ups 52 Russian KB Swings (53/35) 400m Run RxA: Bar muscle ups, Ring Push-ups, (70/53) L2: Banded PU, (35/26) L1: Jumping PU, (26/18) |
| BRO SESH | Tabata: Reverse Lunges Barbell in back rack Stay on one leg for all 20s, then switch legs the following interval |
Arnold Press 3×8 |
Bent Over BB Rows 3×12-15 |
RECOVER | 8×8 KB Snatches Perform a set on one arm, rest 30s, then perform the next set with the other arm Scale: DB Snatches |
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| Stretching | Pigeon Puppy Dog Forward Fold |
Thread The Needle Twisted Cross Seal/Sphinx |
Dragon Pose Saddle Pose IT Band |
Legs on the Wall 10 Scorpions Downward Dog |
IT Band Stretch Seated Straddle Archer Pose |