Programming August 3- 7, 2015


Monday
3-Aug

Strength
Back Squat- 3 x 5  @ 68% 1 RM
Deadlift- 1 x 5- build to 5RM
Ring Row- 5 x 5- feet elevated on box
EMOM- 12 Minutes
odd- 10 RFESS- rear foot elevated split squat- kb/db
even- 15 HR Push Up

Endurance
Run 1 Mile
Rest time it took to run
Run 1 Mile
Rest time it took to run
Row 500m
rest 90 seconds on rower
Row 500m
Going for best possible times on both rows.

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
50 Toes to Bar
Each time you come off the bar perform 3 wall walks

Tuesday
4-Aug

Strength
Strict Press- 3 x 5 @ 65%
Hang Power Snatch- 5 x 3- you choose weight- light to moderate to focus on form and technique
5 Sets:
Weighted box step ups- x 10
L-sit hold x :15

Endurance
50 Wall Balls
50 DU
40 Wall Balls
40 DU
30 Wall Balls
30 DU
20 Wall Balls
20 DU
10 Wall balls
10 DU

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
2 rounds- wall to wall
Dragon Push Ups
Inch worm
Walking plank
Hollow/superman roll
Handstand walk

Wednesday
5-Aug
 

Strength
Back Squat- 5 x 5 @ 60% 1 RM
Push/pull ladder- 12 minutes- incease by 1 rep each per round.
1 Wall Walk
1 Rope Climb
2 Sets:
W2W- scoots

Endurance
EMOM- 60 Minutes
1- 10 Sprawls
2- 15 Sit Ups
3- :30 FLR
4- 10 box step ups
5- :30 jump rope singles
6- 16 lunges

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Mobility Day
Banded hip distraction 2 minutes per side
Banded hip extension 2 minutes per side
Barbell Trap Smash- 1 minute per side + any additional needed
Foam roll- quads/IT bands 2 minutes per
Foam roll- thoracic spine extension- 2 minutes static
Leg Swings- 10 per side (front and side)
Star Rolls- 10 per side

Thursday
6-Aug

Strength
Power clean- build to heavy single
Power clean- AMRAP @ 80% of heavy single- 6 minutes
5 Sets:
Bench Press x 5 @ 68-70%
5 Strict Toes to Bar

Endurance
2 Mile Fartlek- run 1 minute jog 1 minute
100 Push Ups
100 Sit Ups

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
1 Minute Lunge stretch each side
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

Friday
7-Aug

Strength
Back Squat- 3 x 5 @ 70% of 1 RM
EMOM- 18 Minutes
odd- kb deadlift x 10
even- single leg RDL 5/5
odd- russian kb swing

Endurance
Row 2000m
AD 50 Cals
Run 800m
x 2

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