Programming for August 24-28, 2015


Monday
24-Aug

Strength
Back Squat- 3 x 5 @ 65%; rest 1 minute between sets
Strict Press- 3 x 5 @ 65%; rest 1 minute between sets
Reverse lunge- double kb front rack- 8/leg x 2; rest 1-2 min
AMRAP 5 Min
6 power clean
6 burpees over bar
Rest 2 minutes
AMRAP 5 Min
25 DU
10 Pull Ups

Endurance
10 Rounds
Row 500m
15 Burpees
Gymnastics
wall to wall:
lunge w/twist
inch worm
scoots
3 minute wall split
1 minute lunge stretch each side
1 minute pigeon stretch each side
1 Minute Handstand Hold
10 Candlesticks
10 Strict T2B
100 Hollow Rocks
100 Superman Rocks

Tuesday
25-Aug

Strength
RDL- 3 x 10 light weight; perfect form
TGU- 20 reps- alt arms per rep
Wall balls- 12 reps EMOM for 8 minutes
5 Rounds for time:
Row 200m
10 T2B

Endurance
Run 2 Miles
50-40-30-20-10
DU
Sit Ups

Gymnastics
10-20-30/30-20-10
Unbroken push ups- don't start the set until you can get it unbroken
3 sets
5 strict pull up + strict T2B (pull up/toes to bar is 1 rep)
Then…
50 Bicycles
40 sit Ups
30 Frog Kicks
20 Hollow Rocks
10 Candlesticks

Wednesday
26-Aug

Strength
Back Squat- 3 x 5 @ 67%; rest 1 min
Bench Press- 3 x 5 @ 65%; rest 1 min
EMOM 14 Minutes
10 Overhead Walking Lunge
12 HR Push Up

Endurance
 AMRAP 10 MIN @ 85%
300m Run
10 KB Goblet Reverse Lunge
10 Sit Ups
rest 3 minutes
AMRAP 10 MIN @ 85%
Row 250m
20 walking lunges
10 V-Ups
rest 3 minutes
AMRAP 10 MIN @ 85%
5 Burpees
10 T2B
25 Double Unders

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

Thursday
27-Aug

Strength
4 Sets:
Squat press x 5-7; build per set
Chest to bar pull ups/chin ups x 12 (4.4.4)
rest 3 minutes between sets
AMRAP 5 Minutes
2 Wall Walks
8 Box Jumps

Endurance
Row 2K
rest 5 min
20min EMOM
ODD: 5 thrusters + 20 DU
EVEN: 10 pushups + 20 lateral hops over bar

Gymnastics
20 Minutes:
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups

Friday
28-Aug

Strength
Front Squat- build to heavy triple
Complex- 6 sets- build per set
Power clean x 2/Push Press x 2/Push Jerk x 1

Endurance
Run 1 Mile
Rest time it took to run
x 3

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
3 sets:
:30 Hollow hold
:30 Superman hold
:30 V-sit on ground
:30 wall sit
Practice for 20 Mintues:
Handstand hold- freestanding
Handstand walk