Programming Nov. 9- Nov. 13, 2015

Announcements:

Divergent Membership Meeting- November 19, 2015 at 6:30pm. All members were sent an invite via email. If you did not receive this email please let me know.

In addition to posting programming on the website and Facebook, I will be sending out a weekly email to all members.

Monday
9-Nov

Back Squat- 5-3-1-5-3-1- second set should start higher and go heavier than first set; rest as needed between sets
+
12 Min AMRAP- each movement must be distinct- choose your weight
1 Deadlift
1 Power Clean
1 Front Squat
1 Shoulder to overhead
+
Russian KBS- Heavy
10-10-10-10-10

 

Tuesday
10-Nov
8 Min AMRAP
10 Wall Balls
10 Burpees
Rest 4 Min
8 Min AMRAP
Row 200m
20 Jumping Lunges
:30 wall sit
Rest 4 Min
8 Min AMRAP
30 Hollow Rocks
20 Frog Kicks
10 Sprawls

 

Wednesday
11-Nov
5 sets- don’t put kb down during set; rest 2 min between sets
8 KB Goblet Squat
8 KB Goblet Lunge
8 SDHP
4/4 KB snatch (single arm)
+
4 Rounds for time
10 Pull Ups
20 Push Ups
30 Sit Ups
40 DU

 

Thursday
12-Nov
Row 2k
Run 1 Mile
AD 50 cals
easy pace

 

Friday
13-Nov
Front Squat- build to 5RM
Push Press- 2-2-2-2- build per set
RDL- heavy- 3-3-3
+
7 Min AMRAP
5 Power Clean
10 Burpee over bar
15 Box Jumps