Programming August 10-14, 2015


Monday
10-Aug

Strength
Back Squat- EMOM- 2-3 reps @ 70%- 6 minutes
Strict Press- 3 x 5 @ 68% 1RM
EMOM- 14 Min
odd- front rack barbell lunge
even- 12 KB Swing

Endurance
Run 1 Mile
Row 1 Mile
Run 1 Mile

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
For time:
30 Wall Walks

Tuesday
11-Aug

Strength
Deadlift- 3 x 5- moderate weight
TGU- 20 reps- alt arms per rep
Wall balls- 10 reps EMOM for 8 minutes

Endurance
AMRAP 40 MIN
300m run
30 DU
20 box up and overs
10 V-Ups 

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
2 sets:
:30 Hollow hold
:30 Superman hold
:30 V-sit on ground
:30 wall sit
For time:
10,9,8,7,6,5,4,3,2,1
T2B
Pull Ups

Wednesday
12-Aug

Strength
Front Squat- 3 x 5- build per set
Power Clean- 5 x 3 @ 65% of 1RM
Chin Ups- 3 sets max reps per set; rest as needed between

Endurance
1 Minute Bear Crawl
1 Minute Jump Rope
1 Minute FLR
1 Minute Row
1 Minute Shuttle Run
x 10

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Spend 30 minutes on mobility

Thursday
13-Aug

Strength
Bench Press- 5 x 5- 68%- speed focus
Barbell Row-  3 x 7- moderate weight
KB Snatch- single arm 5/5 x 5

Endurance
Run 3 miles
*there will be a course mapped out for you

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups
3 sets for quality:
L-Sit Hold- 10 sec.
5 Candlesticks
10 Strict Toes to Bar
15 Scoots

Friday
14-Aug

Strength
Back Squat- 5 x 5 @ 70%
Reverse lunge- double KB- front rack x 6-8/leg x 3
3 sets:
3 wall walks
15 v-ups

Endurance
Row 2000m
100 DU
Row 1500m
50 Wall Balls
Row 1000m
40 Burpees
Row 500m
20 Push Ups
Row 250
10 Pull Ups
Row 100 sprint