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Above All Programming for the week of Oct 7

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Monday
Workout of the Day

For Time
21-15-9 
Toes to bar
Run 1 Lap after each set
Rest 3 minutes, then…
 
3 Rounds
15 Wallball 20/14
15 Pull ups
Rest 3 minutes, then…
 
2 Rounds
50 Double Unders
25 Ab Mat Sit ups
 
Score total time
 
LAB RATS
10 rounds for time:
10 cal. Bike
10 hspu

STRENGTH
muscle snatch + snatch balance + snatch pull + snatch
1+1+1+1, warming up for snatch waves
 
Snatch waves
2x1 @(80,85,90%)
 
Front Squats
5x5 @75%
 
20 skin the cat

Tuesday
Workout of the Day

Starting on the 0:00…
Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00…
Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00…
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Overhead Squats (95/65)

LAB RATS
For Time
50 Wallball 20/14
10 Muscle ups
40 Wallball
8 Muscle ups
30 Wallball
6 Muscle ups
20 Wallball
4 Muscle ups
10 Wallball
2 Muscle ups

STRENGTH
For time:
Row 1000m
then
2 rounds of:
100' yoke walk 400/300
100' d-ball walk 150/100, deadlift every 10'
then
Row 1000m
30 Clean & Jerk 225/135

Wednesday
Workout of the Day

Back Squat
E2MOM 5 reps @75% x 5

3 Rounds For Time:
40/30 Calorie Bike/Row
200m Farmers Carry 53’s/35’s
3 Rope Climbs

LAB RATS
Kettlebell"Lynne "
Five rounds for max reps of:
American KBS 2/1.5
Pull ups
*rest as needed between sets
*if you have over 25 unbroken pull ups you shouldperform this strict 

STRENGTH
Snatch
1x2 @60,65,70% 8x1 @75+%

Clean & Jerk
1x2 @60,65,70% 8x1 @75+%
 
100' walking lung with body weight on your back

33 glute extensions on ghd

Thursday
Workout of the Day

Bench Press
E2MOM 5 reps @75% x 5

8 Rounds
250m Row

Score slowest interval
20 Minute Cap

LAB RATS
12-9-6 reps for time:
Bar Muscle Up
Deadlift @65%

5 round for time
10 Ring Dips
10 Front Squat 95/65lbs

STRENGTH
For time:
Row 1000m
then
4 rounds of:
25' HS walk
25 GHD sit ups
10 dual KB snatch 1.5/1's
10 strict ttb
then
30 Snatch 185/125

Friday
Workout of the Day

CrossFit Open WOD

LAB RATS
21-15-9
Power Clean 135/95
Pull Up
 
"Betty"
5 rounds for time of:
12 Push Press 135/95lbs
20 Box Jumps 24/20"

STRENGTH
muscle clean + power clean + squat + jerk
1+1+1+1, warming up for c&j waves

Clean & Jerk waves
2x1 @(80,85,90%)

Back Squat
5x5 @75%

3 min ring FLR

Saturday
Workout of the Day

“Chipper”
For Time:
800m Row
80’ Walking Lunge 
50 Kettlebell Swings (53/35)
50 Knees to Elbows
50 Dumbbell Single Arm Shoulder to Overhead (50/35 lbs) (25 each arm, partition reps as needed)
80’ Walking Lunge
800m Row

STRENGTH
Snatch High Pull + Power Snatch + Squat
1x1+1+1 @50,55,60,65,70%

Snatch + Hang Snatch
5x1+1 @75%

Deficit Snatch Pull
5x3 @120%

50 Pull ups

Sunday
Workout of the Day

Bench Press
E2MOM 5 reps @75% x 5
 
As Many Reps As Possible in 7 Minutes
 
3 Thrusters 95/65
3 Chest to Bar Pull Ups
6 Thrusters 
6 Chest to Bar Pull Ups
9 Thruster
9 Chest to Bar Pull Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

STRENGTH
Power Clean + Hang Squat Clean + Jerk
1x1+1+1 @50,55,60,65,70%
 
Hang Clean + Jerk
5x2+1 @75%
 
Clean Pull + Box Jump
5x3+5 @90%+40"
 
50 HSPU
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