Week of 12-10-18 Programming

Monday 12-10-18

Warmup:

EMOM 12, alternating:

a) 16 Jumping Lunges, alternating

b) 10 Kip Swings + 10 Scapular Pullups

c) 10 Sit-Ups + 10 Russian Twists


SKILL/STRENGTH

Level 1 & 2

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.

TIMECAP: 20:00

WOD

Level 1

3 Rounds For Time:

100' Walking Lunge

15 Pullups

100' Walking Lunge

15 Toes-to-Bar

TIMECAP: 10:00


Level 2

3 Rounds For Time:

75' Walking Lunge

15 Jumping Pullups or ring rows

75' Walking Lunge

15 knee raises

TIMECAP: 10:00


SCALING GUIDE

Walking Lunge: Athlete should be able to complete each round unbroken at a smooth and steady pace. Scale distance accordingly.

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

Toes-to-Bar: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to hanging straight leg raise or toes-to-kettlebell variation.


Tuesday 12-11-18

SKILL/STRENGTH

Level 1+2

Strict Press

3-3-3, 3x3


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 three sets.

TIMECAP: 25:00


WOD

Level 1

AMRAP 16:

200m Run

15 Dumbbell Snatch, 50#/35#, alternating

15 Box Jumps, 24"/20”

2:00 Rest

Level 2

AMRAP 16:

200m Run

15 Dumbbell Snatch, 35#/20#, alternating

15 Step Ups , 20”/18”

2:00 Rest

SCALING GUIDE

Run: For athletes who will average slower than a 0:45 200m split, reduce distance to 150m.

Dumbbell Snatch: Athlete should be able to complete every set unbroken. Scale load accordingly.

Box Jump: Athlete should be able to complete every set unbroken. Scale height and/or repetitions accordingly. Scale movement to step-up.

Wednesday 12-12-18

SKILL/STRENGTH

Level 1&2

Handstand Pushup Development

Options:

1.Wall Climb practice

2. Kicking up into handstand

3. Kipping HSPU practice

4. Strict HSPU work or Negatives

5. Handstand walking


WOD

Level 1

3 Rounds For Time:

20 Double Unders

10 Dumbbell Front Squats, 50#/35#

20 Double Unders

10 Dumbbell Push Press, 50#/35#

20 Double Unders

10 Dumbbell Thrusters, 50#/35#


Level 2

3 Rounds For Time:

40 Singles

10 Dumbbell Front Squats, 35#/20#

40 Singles

10 Dumbbell Push Press, 35#/20#  

40 Singles

10 Dumbbell Thrusters, 35#/20#


TIMECAP: 10:00

SCALING GUIDE

Double Under: Athlete should be able to maintain unbroken sets, barring fluke misses. Scale repetiitons accordingly. Scale movement to single under.

Dumbbell Movements: Athlete should be able to maintain unbroken sets on all three movements. Scale loads accordingly.


Thursday 12-13-18

Open Gym

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

6:30pm class

SKILL/STRENGTH

Level 1

Deadlift

4RM, then 90%x4x2

TIMECAP: 25:00

Level 2

4-4-4-4-4

Work up to a moderately heavy set of 4 with technique as priority

WOD

Level 1

For Time:

40/35 Calorie row

20 Deadlifts, 225#/155#

40/35 Calorie row

TIMECAP: 6:00

Level 2

For Time:

35/30 Calorie row

20 Deadlifts, 155#/105#

35/30 Calorie row

TIMECAP: 6:00


SCALING GUIDE

Assault Bike: Substitute 40/35 calorie row if you are short on bikes.

Deadlift: Athlete should be able to complete the deadlifts in no more than two sets with short breaks. Scale load accordingly. Scale movement to Russian Kettlebell Swing, using a heavy but technical weight.

Friday 12-14-18

SKILL/STRENGTH

Level 1

Clean

2RM, then 90%x2x2

TIMECAP: 20:00


Level 2

Hi Hang Clean

2-2-2-2-2-2

Working up to moderate set of 2 with technique and position as priority

WOD

Level 1

4 Rounds For Time:

15 Hang Squat Cleans, 115#/85#

30/20 Pushups

TIMECAP: 20:00

ADV: 5 rounds, 135#/95#

Level 2

4 Rounds For Time:

15 Hang Squat Cleans, 95#/65#

20/15 Pushups


SCALING GUIDE

Hang Squat Clean: Athlete should be able to complete each round in no more than three sets with short breaks. Scale load accordingly. Scale movement to dumbbell hang squat clean.

Pushup: Athlete should be able to complete each round in no more than five sets with short breaks. Scale repetitions accordingly. Scale movement to knee pushup or incline pushup.

Saturday 12-15-18

Partner WOD at 9AM


Chris Minten