PROGRAMMING

Monday 1/14

AMRAP in 7 minutes:
20 double unders
200m run
10 power snatch, 35/25kg

3:00 rest

AMRAP in 7 minutes:
30 double unders
200m run
15 (full) snatch, 43/29kg

3:00 rest

AMRAP in 7 minutes:
40 double unders
200m run
20 overhead squats 52/38kg

Post score (max total snatches) of each round to whiteboard.

Tuesday 1/15

AMRAP in 12 minutes:
1 strict pullup, 2 pushups, 3 squats
2 strict pullups, 4 pushups, 6 squats
3 strict pullups, 6 pushups, 9 squats
etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.

Wednesday 1/16

for time:
9 thrusters, 35/20kg
1000m row
15 thrusters, 35/20kg
1000m row
21 thrusters, 35/20kg

Post time to whiteboard.

Thursday 1/17

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Post max for the day to whiteboard.

Friday 1/18

front squat 8×3, then

for time:
50 strict pullups
100 pushups
150 squats

Post time to whiteboard.

Saturday 1/19

establish a max box jump in 12 minutes, then

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 pushups
15 box jumps, 24/20″

Post time to whiteboard.

Sunday 1/20

3 rounds for time:
15 inverted burpees (supine to handstand)
1000m row
15 burpees over rower

Post time to whiteboard.

ARTICLES

+ Homegrown is Coming to Metier! – Capitol Hill Seattle
+ How Millenials Became the Burnout Generation – BuzzFeed News

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