Programming 1/20- 1/24
Monday Time Cap: Let em finish
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps (36″ box) Stack plates on top of boxes for extra height
12 Kettlebell swings (2 pood)
Tuesday Time Cap: 25:00
15-12-9-6-3 reps for time of:
Chest to bar pull-up
Clean and jerk (135/95)
Push-up
Wednesday Time Cap: 15:00
Skill: make sure athletes know what position feels like
100m Handstand walk Mark floor in 25ft intervals
Thursday Time Cap: 30:00
Five rounds for time of:
20 Strict ring dips if athlete has 5 strict dips= Rx
14 Thruster (135/95)
Friday Goal Rounds: 5-8 rounds
Warm-Up: shoulders, hips and legs
“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on box (30/24)
15 Squats holding plate (45/35)
