#DigDeeper

R2R Programming Overview: Week of 12/11

  December 11, 2017

Monday
Strength: 2 Rep *Heavy* Front Squat
3 Rounds FT:
500M Row
25 S2OH 95/65
25 T2B
Tuesday
Strength: Back Squat 3X8
21-15-9
Deadlifts 225/155
Bar over Burpees
Wednesday
12 Min EMOM of:
Min 1-4: 4TNG Power Snatches
Min 5-8: 3 TNG Power Snatches
Min 9-12: 2 TNG Power Snatches
14.1 – 10Min AMRAP
30 Double Unders
15 Power Snatches 75/55
Thursday
Gymnastics EMOM:
Odd: Strict HSPU
Even: C2B
20 Min AMRAP:
Buy in: 1000 row then:
10 Power Cleans 125
25 Box Jumps 24/20
50 Double Unders
Friday
Strength: Wide Stance Pause Back Squats (Heavy Double with 2 Sec. Pause)
FT: Teams of 2:
200 Calorie Row
Saturday
4 x 400M Runs
Cinder Block: FT:
10 Strict Pullups, 100M row or 10/7 assault bike
10 Strict Pullups, 100M row
10 Strict Pullups, 100M row
20 Pushups, 100M row
20 Pushups, 100M row
20 Pushups, 100M row
30 Air Squats, 100M row
30 Air Squats, 100M row
30 Air Squats, 100M row

 

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