Sub Run for Row 5:Weekly Program December 16-20, 2019
The Workout of the Day for December 16, 2019
WARM-UP:
Wall Slides x 5 @ 3131
I’s, Y’s, T’s x 5 per position
Medicine Ball Pec Activation x 60 sec
KB Halos x 10 (5 each direction)
Followed by:
Two sets:
Push Press x 5 reps (light weight or barbell only)
Front Rack Alternating Reverse Lunges x 10 reps
STRENGTH:
Every 3 min for 15 min (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Then perform the following:
Every 3 min for 6 min (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1RM
METCON (All Levels):
“Helen”
3 RFT:
400m Run or 500m Row
21 KB Swings 53/35
12 Pull-Ups
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD / Smashwerx
ADDITIONAL WORK:
4 Rounds of:
10 Hang Power Clean 95/65
20 Front Squats 95/65
30 Calorie Row
WOD December 17, 2019
WARM-UP:
Couch Stretch x 1 min each
Pigeon Pose x 1 min each
Followed by:
Three sets of:
Overhead Squat x 5 reps (empty bar)
Use a progressively narrower grip for every set.
Rest as needed.
STRENGTH:
Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes
METCON (All Levels): 3 rounds
For max reps:
1 min of Box Jump Overs 24/20
Rest 30 secs
1 min of Wall Ball Shots 20/14
Rest 30 secs
1 min of Calorie Row
Rest 30 secs
1 min of Double Unders
Rest 30 secs
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
3 Rounds of:
10 DB Push Press 50/35
15 Toes to Bar
250m Row
Rest 1 min between rounds.
WOD December 18, 2019
WARM-UP:
Couch Stretch x 1 min each
Wall Slides x 5-10 reps @ 3131
Calf Stretch x 1 min each
Followed by:
Take 10-12 min to work on handstand and pistol drills or progressions.
Followed by:
Air Squats x 15 reps
100m Run or 125m Row
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
100m Run or 125m Row
Air Squats x 15 reps
METCON:
Every 8 min for 32 min (4 sets) for total working time of:
400m Run or 500m Row
12 Handstand Push-Ups
20/15 Calorie Row
20 Alternating Pistols
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
7 Rounds:
15 KB Swings 53/35
10 Calorie Bike
WOD December 19, 2019
WARM-UP:
Two sets:
KB Halos x 5 each direction
Single Leg KB Deadlifts x 5 each side
Followed by:
Two sets:
KB Windmills x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB Windmills x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Followed by:
Two sets:
KB Snatch x 5 reps (left)
Overhead Alternating Reverse Lunges x 5 reps (left)
KB Snatch x 5 reps (right)
Overhead Alternating Reverse Lunges x 5 reps (right)
STRENGTH:
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 min between sets. Build to heavy.
METCON:
In teams of two, partners alternate complete rounds until they have finished 5 rounds each of:
200m Run or 250m row
10 Chest to Bar Pull-Ups
5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If no partner, use a 1:1 work:rest ratio.
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
WOD December 20, 2019
WARM-UP:
Athletes Choice
STRENGTH/SKILL:
10-15 min on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a min or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double unders, or accessory work for any goal you have.
METCON (Performance):
For Time:
50/35 Calorie Row
400m Run or 500m Row
40 Deadlifts 185/125
400m Run or 500m Row
30 Power Snatches 95/65
400m Run or 500m Row
20 Thrusters 95/65
400m Run or 500m Row
10 Bar Muscle-Ups
L3
155/105; 75/55
L2
135/95; 65/45
L1
115/75; 55/35
METCON (Fitness):
For Time:
50/35 Calorie Row
400m Run or 500m Row
40 Single KB Sumo Deadlifts (Heavy)
400m Run or 500m Row
30 Alternating Single Arm DB Snatches
400m Run or 500m Row
20 DB Thrusters
400m Run or 500m Row
10 Strict Chest to Bar Pull-Ups
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
3 RFT:
4 Rope Climbs
Rest 1 min
The Workout of the Day for December 16, 2019
WARM-UP:
Wall Slides x 5 @ 3131
I’s, Y’s, T’s x 5 per position
Medicine Ball Pec Activation x 60 sec
KB Halos x 10 (5 each direction)
Followed by:
Two sets:
Push Press x 5 reps (light weight or barbell only)
Front Rack Alternating Reverse Lunges x 10 reps
STRENGTH:
Every 3 min for 15 min (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Then perform the following:
Every 3 min for 6 min (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1RM
METCON (All Levels):
“Helen”
3 RFT:
400m Run or 500m Row
21 KB Swings 53/35
12 Pull-Ups
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD / Smashwerx
ADDITIONAL WORK:
4 Rounds of:
10 Hang Power Clean 95/65
20 Front Squats 95/65
30 Calorie Row
WOD December 17, 2019
WARM-UP:
Couch Stretch x 1 min each
Pigeon Pose x 1 min each
Followed by:
Three sets of:
Overhead Squat x 5 reps (empty bar)
Use a progressively narrower grip for every set.
Rest as needed.
STRENGTH:
Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes
METCON (All Levels): 3 rounds
For max reps:
1 min of Box Jump Overs 24/20
Rest 30 secs
1 min of Wall Ball Shots 20/14
Rest 30 secs
1 min of Calorie Row
Rest 30 secs
1 min of Double Unders
Rest 30 secs
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
3 Rounds of:
10 DB Push Press 50/35
15 Toes to Bar
250m Row
Rest 1 min between rounds.
WOD December 18, 2019
WARM-UP:
Couch Stretch x 1 min each
Wall Slides x 5-10 reps @ 3131
Calf Stretch x 1 min each
Followed by:
Take 10-12 min to work on handstand and pistol drills or progressions.
Followed by:
Air Squats x 15 reps
100m Run or 125m Row
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
100m Run or 125m Row
Air Squats x 15 reps
METCON:
Every 8 min for 32 min (4 sets) for total working time of:
400m Run or 500m Row
12 Handstand Push-Ups
20/15 Calorie Row
20 Alternating Pistols
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
7 Rounds:
15 KB Swings 53/35
10 Calorie Bike
WOD December 19, 2019
WARM-UP:
Two sets:
KB Halos x 5 each direction
Single Leg KB Deadlifts x 5 each side
Followed by:
Two sets:
KB Windmills x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB Windmills x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Followed by:
Two sets:
KB Snatch x 5 reps (left)
Overhead Alternating Reverse Lunges x 5 reps (left)
KB Snatch x 5 reps (right)
Overhead Alternating Reverse Lunges x 5 reps (right)
STRENGTH:
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 min between sets. Build to heavy.
METCON:
In teams of two, partners alternate complete rounds until they have finished 5 rounds each of:
200m Run or 250m row
10 Chest to Bar Pull-Ups
5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If no partner, use a 1:1 work:rest ratio.
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
WOD December 20, 2019
WARM-UP:
Athletes Choice
STRENGTH/SKILL:
10-15 min on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a min or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double unders, or accessory work for any goal you have.
METCON (Performance):
For Time:
50/35 Calorie Row
400m Run or 500m Row
40 Deadlifts 185/125
400m Run or 500m Row
30 Power Snatches 95/65
400m Run or 500m Row
20 Thrusters 95/65
400m Run or 500m Row
10 Bar Muscle-Ups
L3
155/105; 75/55
L2
135/95; 65/45
L1
115/75; 55/35
METCON (Fitness):
For Time:
50/35 Calorie Row
400m Run or 500m Row
40 Single KB Sumo Deadlifts (Heavy)
400m Run or 500m Row
30 Alternating Single Arm DB Snatches
400m Run or 500m Row
20 DB Thrusters
400m Run or 500m Row
10 Strict Chest to Bar Pull-Ups
COOL DOWN:
Foam Roll / Static Stretch / ROMWOD
ADDITIONAL WORK:
3 RFT:
4 Rope Climbs
Rest 1 min