| Week of 10/27/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| SWOD | Phase 1 Tempo, Time under Tension 3/4 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# |
SWOD Week (16m) Week 1: Clean and Jerk Progression 3 Position Clean x 3 3 Cleans and 1 Jerk x 3 |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 4/4 Phase 3 Test Strict Press Clusters 5 sets x 1.1.1 *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 25 min to hit 1RM |
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| WOD | AMRAP 10 min 10 Alternating Front Racked Lunges (65/45) 8 Ring Rows Score = Rounds and reps total Each round = 72 reps Rx Ring Row = Body Parallel to ground Rx+: (75/55), feet elevated ring rows L2: (55/35) L1: (45/35) or DBs |
Benchmark WOD “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips Time Cap = 14 min L2: (115/85), Banded Ring Dips L1: (95/65), Tricep Dips Beginner WOD: Medball Squat Cleans |
AMRAP 18 min 400m run 24 Wall Balls (20/14 to 10’/9’) 12 Pull-ups Rx+: C2B L2: (14/10) Banded Pull-Ups L1: (10) Jumping Pull-Ups |
AMRAP 6 min 5 Deadlifts (185/135) 7 Push-ups Rest 3 min Death by Burpees (1 first min, 2 second, 3 third, etc) Score DBB = Rounds + Reps (completed + partial) Time Cap DBB = 20 Minutes L2: (155/105) L1: (115/85) |
20.4 | For Time: Buy in: 1600m row then, 2 Rounds of: 20 Thrusters (135/95) 30 Russian KB Swings (70/53) Cash Out: 800m run L2: (115/85) (53/35) L1: (95/65) (35/26) |
| BRO SESH | 1 set of max reps push ups, rest 1:00 then complete 3×50% of M.E. | Lateral Raises 3×10-15 *lightweight, high rep |
Banded Lat Pull-Downs Accumulate 75, break up and rest as needed |
Recovery 2min Legs on the Wall w/ Parasympathetic Breathing |
400m Recovery Sled Pull Extra Credit: 3 Rounds 10 Bent Over DB Rows 10 DB Bench Press *superset movements back to back, rest 1:00 after each full round |
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| Stretching | Pigeon Puppy Dog Eagle |
Lizard Twisted Cross Overhead Tricep Stretch |
Archer Pose Dragon Pose IT Band |
Forward Fold Seated Straddle Seal/Sphinx |
10 Cat/Cows 10 Scorpions Puppy Dog Frog Pose |