Week of 11-19-18 Programming

Monday 11-19-18

SKILL/STRENGTH

Level 1 & 2

Suitcase Walking Lunge

4x12/side

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 12:

7 Box Jumps, 24"/20”

14 Kettlebell Swings 53#/35#


Level 2

AMRAP 12:

7 Step Ups, 24"/20”

14 Kettlebell Swings 44#/26#


SCALING GUIDE

Box Jump: Height should be challenging but athlete should feel confident. They should be able to complete each round at a steady rate, stopping for no more than a controlled breath between reps. Scale height accordingly. Scale movement to step-up. Athletes should step down.

Kettlebell Swing: Athlete should be able to complete each round in no more than two sets with short rests. Scale load accordingly. Scale movement to Russian Kettlebell Swing.


Tuesday 11-20-18

Level 1

Push Jerk

5RM, then 2x5 with 95% of 5RM

TIMECAP: 20:00


Level 2

Push Jerk

5-5-5, 2x5

Technique and quality take precedence for L2. Work up to a moderate set of 5 and repeat for 2 more sets


WOD

Level 1

For Time:

25 Push Press, 95#/65#

400m Run

25 Push Press, 95#/65#

TIMECAP: 6:00


Level 2

For Time:

25 Push Press, 75#/45#

400m Run

25 Push Press, 75#/45#

TIMECAP: 6:00


SCALING GUIDE

Push Press: Athlete should be able to complete first round of push press in no more than two sets with short rests, second round in no more than three sets with short rests. Scale load accordingly.

Run: For athletes who will run slower than a 2:00/400m split, reduce distance to 300-450m.


Wednesday 11-21-18

SKILL/STRENGTH

Level 1 & 2

Front Squat

4-4-4-4-4

Notes

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.

TIMECAP: 25:00

WOD

Level 1

3 Rounds For Time:

20/15 Pushups

30 Sit-Ups (feet anchored)

40 Medicine Ball Squats, 20#/14#

TIMECAP: 10:00


Level 2

3 Rounds For Time:

15/10 Knee Pushups

20 Sit-Ups (feet anchored)

30 Medicine Ball Squats, 20#/14#

TIMECAP: 10:00


SCALING GUIDE

Pushup: Athlete should be able to complete first round in no more than two sets with short rests, second and third rounds in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to knee pushup or incline pushup.

Sit-Up: Athlete should be able to complete first round unbroken, second and third rounds in no more than two sets with short rests. Scale repetitions accordingly.

Squat: Athlete should be able to complete first round unbroken, second and third rounds in no more than two sets with short rests. Scale load and/or repetitions accordingly.


Thursday 11-22-18

Thanksgiving - no classes

Friday 11-23-18

SKILL/STRENGTH

Level 1

Snatch

2-2-2, 3x2

Notes

Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets.

TIMECAP: 20:00

Level 2

Hi Hang Snatch

2-2-2, 3x2

Notes

Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets.

TIMECAP: 20:00

WOD

Level 1

AMRAP 3:

3 Power Snatch, 115#/75#

6 Bar Facing Burpees

9 Pullups

Repeat for a total of four cycles, resting 3:00 between cycles. Score independently.


ADV: 135#/95#

Level 2

AMRAP 3:

3 Power Snatch, 95#/65#

6 Burpees

9 Jumping Pullups or Ring Rows

Repeat for a total of four cycles, resting 3:00 between cycles. Score independently.


SCALING GUIDE

Score Independently = each three-minute cycle starts from zero and is assigned it's own score.

Power Snatch: Athlete should be able to work in unbroken sets or FAST singles for the duration of each round. Scale load accordingly. Scale movement to dumbbell power snatch for six reps (alternating) at a tough but technical weight.

Burpee: Athlete should be able to complete each round unbroken. Scale repetitions accordingly. Scale movement to squat thrust.

Pullup: Athlete should be able to complete each round in no more than two sets with short rests. Scale repetitions accordingly. Scale movement to jumping pullup.

Saturday 11-24-18

Partner WOD at 9AM

Chris Minten