Week of 10/29/18 Programming

Monday 10-29-18

SKILL/STRENGTH

Handstand Pushup Development

Options:

  1. Wall Climb practice

  2. Kicking up into handstand

  3. Kipping HSPU practice

  4. Strict HSPU work or Negatives

WOD

4 Rounds For Time:

30 Air Squats

15/10 Ring Dips

500m Row

TIMECAP: 23:00

SCALING GUIDE

Squat: Athlete should be able to complete each round in no more than two sets with short rests. Scale repetitions accordingly. For athletes who have trouble with depth and/or posture, scale movement to a light Goblet Squat for 20 reps.

Ring Dip: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to pushup, knee pushup, or incline pushup.

Row: For athletes who will row slower than a 2:30/500m pace, scale distance to 400m.

Tuesday 10-30-18

SKILL/STRENGTH

Push Jerk

5-5-5-5-5

TIMECAP: 20:00

Notes

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.

WOD

4 x AMRAP 4:00, rest 1:00

30 Double Unders

20 Wall Ball, 20# to 10'/14# to 9'

10 Toes-to-Bar

Repeat for a total of four cycles, resting 1:00 between cycles. Score continuously.

SCALING GUIDE

Score Continuously: Each new cycle begins where the previous one left off, e.g. if the athlete completed 3 rounds plus 10 double unders of the 4th round in the first cycle, they will begin the second cycle with the 11th double under of the 4th round.

Double Under: Athlete should be able to complete each round in two sets with short rests. Scale repetitions accordingly. Scale movement to single unders.

Wall Ball: Athlete should be able to complete each round in two sets with short rests. Scale load and/or height accordingly.

Toes-to-Bar: Athlete should be able to complete each round in two sets with short rests. Scale repetitions accordingly. Scale movement to hanging leg raise or toes-to-kettlebell variation.

Wednesday 10-31-18 No 5:30pm class

SKILL/STRENGTH

Level 1 & 2

Deadlift

6-6-6-6-6

TIMECAP: 25:00

The first three reps of each set are performed with a three count pause just below the knees.

Notes

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.

WOD

Level 1

For Time:

25 Kettlebell Swings, 53#/35#

25 Box Jump Overs, 24"/20"

25 Dumbbell Thrusters, 50#/35#

25 Kettlebell Swings, 53#/35#

TIMECAP: 6:00

Level 2

For Time:

25 Kettlebell Swings, 44#/26#

25 Box Step Overs, 20"/18"

25 Dumbbell Thrusters, 35#/20#

25 Kettlebell Swings, 44#/26#

Box jump over- jump up from one side and off the other. Knees don’t have to extend at top.

SCALING GUIDE

Kettlebell Swing: Athlete should be able to complete first round unbroken, second round in no more than two sets. Scale load accordingly. Scale movement to Russian Kettlebell Swing.

Box Jump Over: Athlete should be able to complete box jump overs in no more than three sets with short rests. Scale height accordingly. Scale movement to step-up and over.

Dumbbell Thruster: Athlete should be able to complete thrusters in no more than three sets with short rests. Scale load accordingly.

Thursday 11-1-18

Open Gym

Optional work

GHD Hip Extension

4x20

Notes

If these are very easy for the athlete to perform with good control and full extension on every rep, they may add load.

Back Squat

8x4, use 95% of last week's top set of 6

The first two reps of each set are performed with a 3 count pause at the bottom.

Notes

If athlete did not perform last week's back squats (Day 3), they may perform that workout here instead.

Run

Warm-Up:

800m jog, escalating intensity every 200m

Rest 2:00-3:00

Cooper Test – 12:00 Max Distance Run

Cooldown: 400m walk


Friday 11-2-18

SKILL/STRENGTH

Level 1 & 2

Suitcase Walking Lunge

4x12/side

TIMECAP: 20:00

Notes

12 = 6 steps per leg.

Per side = per hand.

Athletes should build to a challenging but manageable weight and repeat for four total sets on each side.

WOD

Level 1


AMRAP 9:

200m Run

8 Single Arm Overhead Squats, 35#/20#, left

8 Single Arm Overhead Squats, 35#/20#, right


Level 2

AMRAP 9:

200m Run

15 Overhead Squats 45/35

SCALING GUIDE

Run: For athletes who will run slower than 1:15/200m, scale distance to 150m.

Overhead Squat: Athlete should be able to complete each round unbroken. Scale load accordingly. Scale movement to Single Arm OHS to box, as deep as possible for the athlete while maintaining safe and sound mechanics.

Saturday 11-3-18

Partner WOD at 9AM

Chris Minten