403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Above All Programming for the week of Oct 14

Above All Programming for the week of Oct 14

0
 
Monday
Workout of the Day

"The Gobbler"
A. The Appetizer
EMOM x 10 min
3 Hang Squat Clean @ 70-75%
 
B. The Main Course
50 wallballs
40 russian kettlebell swings 70/53
30 burpee over the bar
20 pull ups
10 snatch @75%
*press out snatch penalty = 1 wall worm immediately
 
C. Dessert
"Annie"
50-40-30-20-10
double unders
sit ups, any way

Tuesday
Workout of the Day

Starting on the 0:00…
Every Minute on the Minute x 8
1 Squat Clean (80-85%)
 
Starting on the 12:00…
Every Minute on the Minute x 8
1 Squat Snatch (80-85%)
 
Starting on the 24:00…
For Max Cal
1min-:45-:30-:15
Assault bike sprint

LAB RATS
AMRAP in 14 minutes of:
60 calorie row
50 toes to bars
40 wallball
30 cleans 135/95 lb.
20 ring muscle ups

STRENGTH
A. Snatch Pull + Power Snatch + Hang Snatch
1x1+1+1 @40,45,50,55,60,65,70% 4x1+1+1 @75%
 
B. Clean Pull + Hang Clean + Jerk
1x1+1+1 @40,45,50,55,60,65,70% 4x1+1+1 @75%
 
C. Deficit Snatch Pull + Box Jump
5x3 @120%+40"

Wednesday
Workout of the Day

10 Rounds For Time:
4 Strict Handstand Push Ups
5 Back Squat @75%
6 Strict Pull Ups
12 Dumbbell Box Step ups 20″
Men use 50 dumbbells & women use 35s

LAB RATS
For time:
30 Burpee
20 Russian Kettlebell Swings 2/1.5
25 Burpee
25 KBS
20 Burpee
30 KBS
15 Burpee
35 KBS
10 Burpee
40 KBS
5 Burpee
45 KBS

STRENGTH
A. Snatch Pull + Snatch
1x1+1 @50,55,60,65,70,75%

A1. Snatch waves
3x1 @(80,85,90%)
 
B. 15 attempts at max time HS hold

Thursday
Workout of the Day

For Time
25-20-15-10
Calorie Row/ Assault Bike
200m Farmers carry 53/35’s
Calorie Row/ Assault Bike
5 Muscle Clean 135/95
( ex.  25 Calorie row – 200m Farmers carry  – 25 Calorie row- 5 Sandbag over The Shoulder- 20 Calories row…..)
*rx plus perform d-ball ground to shoulder 150/100

LAB RATS
6min AMRAP
1 Snatch @ 70%
3 Bar Muscle Up

rest 
7min AMRAP
3 Hang Clean & Jerk (same weight)
15 Air Squat
 
rest 
8 Min AMRAP
5 DeadLift (same Weight)
10 Box Jump

STRENGTH
A. Power Clean + ride the squat down + Jerk
1x1+1 @50,55,60,65,70,75%

A1. Clean & Jerk
3x1 @(80,85,90%)

B. Bench Press 
3x5 @75%

Friday
Workout of the Day

Open WOD

LAB RATS
A. E2MOM for 5 rounds
10 C2B Pull up
 
B. For time:
20 Wallball
1 Ring Dip
18 Wallball
2 Ring Dip
16 Wallball
3 Ring Dip
……. .  .   .
2 Wallball
10 Ring Dip

STRENGTH
A. Back Squat
5x5 @75%

B. Clean & Jerk
5x2 @75%

C. Clean Pull
5x3 @85%

Saturday
Workout of the Day

As Many Calories as Possible in 4 Minutes
21 Front Squats
21 Pull ups
Row Calories With Remainder of The Time
Rest 4:00

As Many Calories as Possible in 4 Minutes
15 Front Squats
15 Toe to Bar
Row Calories With Remainder of The Time
Rest 4:00

As Many Calories as Possible in 4 Minutes
9 Front Squats
9 Chest to Bar Pull-Ups
Row Calories With Remainder of The Time
Score Total Calories

STRENGTH
A. Back Squat + Strict Pull Up
5x5+5 @75%+As High As Possible

B. Clean Pull + Strict Toes To Bar
5x3+5 @100%+Slow And Contolled
*scale strict ttb to straight arm cable pulls

C. 3 min Ring FLR

Sunday
Workout of the Day

5 Rounds:
15 Kettlebell Swings (53/35)
15 Box Jump Overs 24/20
 
Directly Into…
 
5 Rounds:
20 AbMat Sit-ups
200m Run
 
STRENGTH

A. Snatch 
5x2 @75%
 
B. Power Clean + Push Press
1x1+1 @45%+, max out push press
 
C. Front Squat 
5x5 @75%
Recommended Posts

Leave a Comment

POST COMMENT Back to Top