VHS Fitness Weekly Programming
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Front Squat:5 Rounds, Each For Time:EMOM 6 Minutes:5 Rounds For Max Reps:Front Squat:For Time:Back Squat:
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2-2-2-2-23 Rope Climbs, 6 Bench Press (AHAP), 12 Strict Ring Dips, 24/18 Row Calories1 Muscle Snatch1 Minute: Russian KB Swings (AHAP)6 x 131 Tucks, 31 Hang Power Cleans (115/83), 31 Tucks, 31 HSPU, 31 Tucks, 31 Deadlifts, 31 Tucks, 31 Lateral Burpees, 31 Tucks, 31 Pull-Ups1-1-1-1-1-1
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Record: heaviest...rest as needed b/w rounds...EMOM 9 Minutes: 1 Minute: No Jump BurpeesRecord: weight...then...Record: heaviest
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Record: fastest1 Hang Power Snatch1 Minute: Double-Unders2020/1616 M Row
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AMRep 13 Minutes:EMOM 6 Minutes:1 Minute: RestAMRAP 15 Minutes:Record: timeEvery 5 Minutes, For 15 Minutes:
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40-30-20-10 Reps For Time:1 Hang Snatch...rest 30 seconds b/w movements...11 Wall Balls (20/14), 8 TTB/TTR, 5 Box Jumps (24/20)0.3/0.24 Mile Bike, 11 S2OH (145/98), 0.3/0.24 Mile Bike
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DB Hang Power Clean and Jerk (AHAP), (x2) Unbroken Double-UndersRecord: heaviest snatchRecord: total repsRecord: rounds + repsRecord: cumulative time
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*If you finish sequence your score is time NOT reps
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Record: Total Reps/Time and weightFor Time:For Time:
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21 Power Snatch (75/53), 12/10 Bike Calories, 15 Power Snatch, 12/10 Bike Calories, 9 Power Snatch, 12/10 Bike Calories0.5/0.4 Mile Bike
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Record: timeRecord: time
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Scaling/Modifications: Front Squat - box squats (bar in front rack); Double-Unders - complete all dubs and disregard doing them unbroken, try to complete each set given a certain amount of time (i.e. 1:30, 1:15, 1:00, 0:45), unbroken single-unders, single undersScaling/Modifications: Rope Climbs - 12 knees to chest, 15 slam balls (40/30); Bench Press - floor press for the same amount of volume; Strict Ring Dip - feet on box or on the ground, box dips; Row Calories - 20/15 bike caloriesScaling/Modifications: Power Snatch (in workout) - 30-20-10 DB snatch (alternating arms every rep); Bike Calories - 15/12 row caloriesScaling/Modifications: Russian KB swings - Row for Calories, slam balls (40/30); No jump burpees - push ups; Double-Unders - single-unders; Bike time trial - 500/400 M RowScaling/Modifications: Front Squat - box squats (bar in front rack); Wall Balls - front squats (light), barbell thrusters (empty bar), goblet squats (any object); TTB/TTR - toes to shoulder height, knees to chest, sit-ups, Russian KB swings; Box jumps - BJoversScaling/Modifications: Tucks - less volume (15-20 reps), sit-ups, light Russian twists; Hang Power Cleans - use DB's; HSPU - less volume, pick a timeframe (1:30), push ups; Deadlifts - use 2 DB's (same weight as HPC); Lateral Burpees - regular burpees, hand-release push ups; Pull-Ups - less volume (15-20 reps), banded or jumping pull-ups, ring rows; Row - 2.0/1.6 mile bikeScaling/Modifications: Back Squat - box squats (bar on back); Bike - 250/200 M Row; Shoulder to OH - use DB's
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