Week of 11/5/18 Programming

Monday 11-5-18

Skill/Strength

Level 1

Hang Snatch
4RM

Level 2

Hang Snatch

Work to moderately heavy set of 4 with technique and position work as priority


TIMECAP: 20:00

WOD

Level 1

30-20-10 For Time:
Wall Ball, 20# to 10'/14# to 9'
Deadlift, 155#/105#

Level 2

30-20-10 For Time:
Wall Ball, 20# to 10'/14# to 9'
Deadlift, 135#/95#


L1 ADV: 185#/125#
TIMECAP: 9:00

SCALING GUIDE
Wall Ball: Athlete should be able to complete first round in no more than two sets with short break, second and third rounds unbroken. Scale load and/or height accordingly.
Deadlift: Athlete should be able to complete first and second rounds in no more than three sets with short rests and good mechanics, third in no more than two. Scale repetitions accordingly. Scale movement to KB deadlift or deadlift from blocks.


Tuesday 11-6-18

Level 1

Skill/Strength

Snatch Grip Romanian Deadlift
8-8-8-8-8

Level 2

Conventional Deadlift

For beginners, work up to a moderate set of 5 with technique as priority.

Notes
Anyone with over 3 months experience of deadlifting should do Level 1. Athletes build over the first four sets to a challenging but not quite 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

4 Rounds For Time:
12 Pullups
24 Sit-Ups, feet anchored
One arm overhead Carry, 50’ Left 50#/35# Dumbbell

One arm overhead Carry, 50’ Right 50#/35#

TIMECAP: 15:00

Level 2

4 Rounds For Time:
12 Ring rows or jumping pullups

18 Sit-Ups, feet anchored
One arm overhead Carry, 50’ Left 35#/20# Dumbbell

One arm overhead Carry, 50’ Right 35#/20#


SCALING GUIDE
Pullup: Athlete should be able to complete each round in no more than two sets with short breaks. Scale repetitions accordingly. Scale movement to jumping pullup.
Sit-Up: Athlete should be able to complete each round unbroken. Scale repetitions accordingly.
Farmers Carry: Athlete should be able to complete each round in no more than two sets with short rests. Scale load and/or distance accordingly.

Wednesday 11-7-18

Level 1 & 2

Clean
3-3-3-3-3


Notes
Athletes should keep their hands on the bar for the duration of the set, but this it is not touch-and-go.
Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 rep in the tank. They should use 95% of that weight for the fifth set.

TIMECAP: 20:00

WOD

Level 1

"Scrapheap Scrounger"

AMRAP 20:
12 Clean & Jerks, 145#/100#
9 Bar Facing Burpees
400m Run


Level 2


AMRAP 20:
12 Clean & Jerks, 95#/65#
9 Bar Facing Burpees
300m Run

SCALING GUIDE
Clean & Jerk: Athlete should be able to work in fast singles for the duration of the workout. Scale load accordingly. Scale movement to dumbbell hang power clean + jerk.
Bar Facing Burpee: Athlete should be able to complete each round in an unbroken set. Scale repetitions accordingly. Scale movement to squat thrust + jump or step over bar.
Run: For athletes who will run slower than a 2:30/400m pace, scale distance to 300m.

Thursday 11-8-18

Open Gym

6:30pm will be a regular class and NOT open gym. All are welcome to join.

Skill/Strength

Level 1 & 2

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.

TIMECAP: 25:00

WOD

Level 1

For Time:
40 Double Unders
30 Jump Squats
40 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating
40 Double Unders
30 Jump Squats
40 Double Unders

TIMECAP: 7:00

Level 2


For Time:
80 Singles
30 Air Squats
80 Singles
30 Dumbbell Snatch, 30#/20#, alternating
80 Singles
30 Air Squats
80 Singles


TIMECAP: 7:00


SCALING GUIDE
Double Under: Athlete should be able to complete each round unbroken (barring occasional fluke misses.) Scale repetitions accordingly. Scale movement to single under.
Jump Squat: Athlete should be able to complete each round in no more than two sets. Scale repetitions accordingly. Athletes only need jump high enough that their feet leave the floor, same as at the top of a burpee.
Dumbbell Snatch: Athlete should be able to complete the DB snatches in no more than three sets with short rests. Scale load accordingly. Scale movement to hang dumbbell snatch, alternating arms every 5 reps.

Extra work:

Shoulder Press
8-8-8-8-8

Notes
Athletes build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.

Friday 11-9-18

Skill/Strength

Pullup technique

Choose one of the following:

-kipping technique

-Chest to bar technique

-Butterfly technique

-Bar Muscle up technique


For those lacking strength to do kipping pullups, choose one strength:

-box assisted negative plus pullup 5x3

-pullup negative accumulate 8-10

Note- for box assisted, athlete should have one foot lightly press on a box in front of them high enough so that when leg extended, their chin should clear the bar.


WOD

Level 1

4 Rounds For Total Reps:
2:00 Max Pushups
2:00 Max Calorie Row
2:00 Rest

Level 2


4 Rounds For Total Reps:
2:00 Max Knee Pushups
2:00 Max Calorie Row
2:00 Rest

SCALING GUIDE
Pushup: Athlete should be able to work in consistent sets of 5 with short breaks and good mechanics. Scale movement to knee pushup or incline pushup.

Saturday 11-10-18

Partner WOD at 9AM

Chris Minten