Week of 11-12-18 Programming

Monday 11-12-18

Skill/Strength

Level 1 & 2

Deadlift

4-4-4, 2x4

Notes

Athletes build over the first three sets to a challenging but submaximal weight, leaving two good reps in the tank. They should repeat that weight for the remaining two sets.

TIMECAP: 20:00


WOD

Level 1

4 Rounds For Time:

21 Sumo Deadlift High Pulls, 95#/65#

3/2 Rope Climbs, 15' Ascent

TIMECAP: 12:00


Level 2

4 Rounds For Time:

21 Sumo Deadlift High Pulls, 75#/55#

6 floor to stands or 6 reps/arm one arm ring rows

TIMECAP: 12:00

SCALING GUIDE

Sumo Deadlift High Pull: Athlete should be able to complete each round in no more than two sets with short rests. Scale load accordingly.

Rope Climb: Athlete should be able to complete their rope climbs in no more than 1:30/round. Scale repetitions accordingly. Scale movement to partial rope climb or lying-to-standing rope climb.


Tuesday 11-13-18

Level 1 & 2

Strict Press

8RM

TIMECAP: 25:00


WOD

Level 1

For Time:

500m/450m Row

30 Dumbbell Snatch, 50#/35#, alternating

500m/450m Row

TIMECAP: 7:00


Level 2

For Time:

500m/450m Row

30 Dumbbell Snatch,35#/20#, alternating

500m/450m Row

TIMECAP: 7:00


SCALING GUIDE

Row: For athletes who will row slower than a 2:00/2:10 500m split, reduce distance to 450m/400m.

Dumbbell Snatch: Athlete should be able to complete the Dumbbell Snatches in no more than three sets with short rests. Scale load accordingly. Scale movement to dumbbell hang snatch, alternating every 5 reps.


Wednesday 11-14-18

Level 1 & 2

Back Squat

6x4, use 90% of last week's top set of 4 on 11-8-18


Notes

If athlete did not complete last week's back squats (Day 4), they should perform that workout here instead.

Last weeks:

Back Squat
4-4-4, 2x4


Notes
Athletes build over the first three sets to a challenging but submaximal weight, leaving two good reps in the tank. They should repeat that weight for the remaining two sets.

WOD

Level 1

AMRAP 15:

100' Walking Lunge, 50#/35# Dumbbells

200m Run

15 Push Press, 50#/35# Dumbbells

200m Run


Level 2


AMRAP 15:

50' Walking Lunge, 35#/20# Dumbbells

200m Run

10 Push Press, 35#/20# Dumbbells

200m Run


SCALING GUIDE

Walking Lunge: Athlete should be able to complete each round in no more than three sets with short breaks. Scale load accordingly.

Push Press: Athlete should be able to complete each round in no more than two sets with short rests. Scale load accordingly.

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


Thursday 11-15-18

Open Gym

5:15am, 9am, 4:15pm, 5:30pm


6:30pm class :

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

Level 1

27-21-15-12-9

Kettlebell Swings 53#/35#

Ab mat sit ups


Level 2

27-21-15-12-9

Kettlebell Swings 44#/26#

Ab mat sit ups


ADV: 70#/44#


Friday 11-16-18

Skill/Strength

Level 1

Clean + Front Squat + Jerk

1-1-1-1, 2x1*

*1 Set = 1 Clean + 2 Front Squats + 1 Jerk


Level 2

2 Front Squats + 1 Split Jerk

1-1-1-1, 2x1*


Notes

Athletes build over the first four sets to a challenging but not quite maximal weight. They should use 95% of that weight for the remaining two sets.

TIMECAP: 20:00


WOD

Level 1

30-20-10 For Time:

Overhead Squat, 95#/65#

Row Calories

TIMECAP: 10:00

Level 2

20-15-10 for time:

Overhead Squat, 75#/55#

Row calories

TIMECAP: 10:00

SCALING GUIDE

Overhead Squat: Athlete should be able to complete first and second rounds in no more than two sets with short rests, third round unbroken. Scale load accordingly. Scale movement to OHS to box to maximum safe depth.

Saturday 11-17-18

Partner WOD at 9AM

Chris Minten