Week of 12-17-18 Programming

Monday 12-17-18

SKILL/STRENGTH

Level 1

Snatch

2RM, then 90%x2x2

TIMECAP: 20:00


Level 2

Hi hang snatch

2-2-2-2-2

Work up to moderate set of 2 with technique as priority


WOD


Level 1

As Far As Possible in 15 Minutes:

2 Burpee Box Jump Overs, 24"/20”

2 Overhead Squats, 95#/65#

2 Sit-Ups, feet anchored (no arm swing)

4 Burpee Box Jump Overs

4 Overhead Squats

4 Sit-Ups

6/6/6, 8/8/8, etc

Level 2

As Far As Possible in 15 Minutes:

2 Burpee Box Step Overs, 20"/18”

2 Overhead Squats, 45/35

2 Butterfly Sit-Ups

4 Burpee Box Step Overs

4 Overhead Squats

4 Sit-Ups

6/6/6, 8/8/8, etc


ADV: 30”/24”, 115#/75#

SCALING GUIDE

Burpee Box Jump Over: Athlete should be able to work at a constant, steady pace for the entire duration, not stopping to rest for more than ~6-8 seconds at any point. Scale box height accordingly. Scale burpee to squat thrust and jump over to step-over.

Overhead Squat: Load should be something athlete feels they could perform for a single set of 20 reps or more (fresh.) Scale accordingly. Scale movement to front squat or goblet squat.


Tuesday 12-18-18

SKILL/STRENGTH

Level 1+2

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

5 Rounds For Time:

10 Ring Dips

14 One Legged Squats, alternating

ADV: 20 One Legged Squats


Level 2

5 Rounds For Time:

14 Push ups

14 One Legged Squat to box, alternating


TIMECAP: 9:00

SCALING GUIDE

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

Single Leg Squat: Athlete should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement by holding a plate in front for balnce, one hand on the rig for assistance, or one legged squat to box.


Wednesday 12-19-18

SKILL/STRENGTH

Level 1 + 2

Romanian Deadlift

6-6-6-6-6

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 remaining set.

TIMECAP: 25:00


WOD


Level 1

4 Rounds For Total Time: (Subtract rest from score)

500/450m row

30 Russian Kettlebell Swings, 53#/35#

Rest 2:00


ADV: 70#/44#


Level 2

4 Rounds For Total Time: (Subtract rest from score)

450m/400m row

20 Russian Kettlebell Swings, 35#/26#

Rest 2:00

TIMECAP: 25:00

Note: If sharing rowers, partners should take turns resting and working, and disregard the 2:00 rest

SCALING GUIDE

Row: For athletes who will row slower than a 2:10/2:20 500m split, reduce distance.

Kettlebell Swing: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly.

Thursday 12-20-18

Open Gym

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


6:30pm class

SKILL/STRENGTH


Level 1

Push Jerk

3RM, then 90%x3x2

TIMECAP: 20:00


Level 2

Push Jerk

3-3-3-3-3-3


Work up to a moderate set of 3 with technique as priority


WOD

Level 1

4 Round for total Double Unders:

On a 2:30 Clock:

10 Single Arm Dumbbell Thrusters, 35#/20#, left

10 Single Arm Dumbbell Thrusters, 35#/20#, right

Max Double Unders in Remaining Time

Rest 2:30

Level 2

4 Round for total Singles:

On a 2:30 Clock:

10 Single Arm Dumbbell Thrusters, 35#/20#, left

10 Single Arm Dumbbell Thrusters, 35#/20#, right

Max Double Singles in Remaining Time

Rest 2:30


SCALING GUIDE

Thruster: Athlete should be able to complete every round unbroken. Scale load accordingly.

Double Under: So long as athlete can consistently perform sets of 5+, they should stick with double unders. If they cannot, scale movement to single under.



Friday 12-21-18

SKILL/STRENGTH

Level 1+2

Back Squat

2-2-2-2, 2x2

Notes

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

WOD

Level 1

21-15-9 For Time:

Dumbbell Snatch, 50#/35#, left

Dumbbell Snatch, 50#/35#, right

Pullup

TIMECAP: 6:00


Level 2

21-15-9 For Time:

Dumbbell Snatch, 35#/20#, left

Dumbbell Snatch, 35#/20#, right

Jumping Pull Up or Ring Row

TIMECAP: 6:00


SCALING GUIDE

Dumbbell Snatch: Athlete should be able to complete the first and second rounds in no more than two sets (per arm) with a short rest and the third round unbroken. Scale load accordingly.

Pullup: Athlete should be able to complete first round in no more than three sets with short rests, second round in no more than two sets with a short rest, and the third round unbroken. Scale repetitions accordingly. Scale movement to jumping pullup.

Saturday 12-22-18

Pajama Partner WOD at 9AM

Followed by Donuts and Mimosas


Chris Minten