Sample week Programing. All daily programing is posted on BTWD for our members.
Monday
A)
Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats
(moderate heavy)
-Complete Unbroken
B)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (115/85)
Tuesday
A)
6 sets
2 Dead-Stop Shoulder Press
(Build in weight)
-Rest 60-90 seconds between sets
B)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs in remaining time
-rest 3:00 between sets
Wednesday
A)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
B)
Strength Option:
4 ROUNDS
:30 Work/:30 Rest of Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity.
The modified option is knee raises with hands-on boxes.
THEN 3 x max strict pull-ups (leave 1 or 2 in the tank).
Rest 1 min between.
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
Thursday
A)
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep-
Rest 60-90 seconds between sets
B)
For Time:
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
Friday
A)
For Time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap 15:00
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.
B)
3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight
– maintain quality-
rest 30 seconds
12 Seated Tricep DB French Press @ moderate weight
– maintain quality-
rest 30 seconds
12 Seated Chest Fly with Bands @ moderate weight
– maintain quality-
Rest 2 minutes between rounds
*Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
