Programming Overview: Jan. 8-14

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The Whole Life Challenge is right around the corner! Official kick off date is January 20th. Check out what I had to say last week about the challenge HERE.

Also, here is a bunch of articles to nerd out on about the Whole Life Challenge’s 7 daily habits.


 

Monday 1/8

Phase 4, Week 2 – A Day

A) 6 sets:

– 3 back squats @ 85-88%

R60S

– 3 bench press @ 85-88%

R90S

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions

 

Tuesday 1/9

A) E2MOM x 8 sets

– 2 clean + 1 jerk

*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)

 

B) EMOM x 4-5  sets:

1: 12/9 cal row

2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)

3: 7 burpee + box jump over

4: 9 toes to bar

 

*RX+ row 15/12 calories.

 

Wednesday 1/10

A) 15 min AMRAP:

– 500m row

– 50 double unders

– 10 pull-ups

R5M

15 min AMRAP:

– 400m run

– 20/15 push-ups

– 20 wallballs (20/14)

 

B) 3 sets for quality:

– 10 banded face pulls

– 8 banded wood choppers / side

 

Thursday 1/11

Phase 4, Week 2 – B Day

A) 6 sets

– 3 deadlifts @ 85-88%

R60S

– 3 overhead strict press @ 85-88%

R90S

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings @ 20X1 (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

 

Friday 1/12

A) E3M x 3 sets

– 8 front squats

*Start at same weight you stopped at last week and build if able.

 

B) Two sets for max reps, each against a 4-minute running clock, of:

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

Rest 4 minutes between sets.

 

C) 3 sets for quality:

– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)

– 3 dragon flags (6 sec descent)

 

Saturday 1/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 1/14

8am Endurance

TBD Open Gym

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