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Littleton Programming including Englewood-Week 12.3

By 12/04/2018 April 8th, 2019 No Comments

Monday
1. EMOM x 12: Hang Snatch
Min 1-4, 2 reps @ 70%
Min 5-8, 1 rep @ 80%
Min 9-12, 1 rep @ 85%
2. 8 min AMRAP Of:
10 Power Snatch (115-95-75/75-55-35)
60 DU

Tuesday
1. Back Squats: 3 x 7, all sets at 75% (12 mins)
2. 4 Rounds For Time: (13 min cap)
10 Strict HSPU
12 Deadlift (255-205-185/175-125-105)
6 Muscle Up / Burpee Pull-Up

Wednesday

ALL CLASSES WILL BE HELD AT PROJECT MOVE
1. 13 mins for quality of:
7 Strict Press. All reps have 3 sec descent.
7 Single Arm High Pull. All reps have 3 sec descent.
2. 5 Rounds For Time (12 min cap)
20/16 cal Row
10 Devils Press (2 x 50/35)

Thursday
1. 3 Power Cleans Every 90 sec x 9 sets (12 mins). Reset between reps. First set at 60%, building
2. 10 min Ladder Of: (2-4-6-8-10-12….)
Front Squats (155-115-95/105-85-65)
Lateral Burpees Over Bar

Friday
1. 12 mins for Quality Of:
10 Strict T2B with 3 sec negative each rep
10 Strict HSPU with 3 sec negative each rep
2. 12 min Partner AMRAP Of:
Partner 1: Max Cal Bike
Partner 2: Max KB Swings (55/35)
*partners change stations every minute; 6x at each station.
**score is total calories + total swings as a team

Saturday
Coach’s Choice

Luke Leinweber

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