Week of 1-14-19 Programming

Monday 1-14-19

Skill/Strength

Level 1

Thruster

3RM, then 2 sets at 85%

Level 2 + Beginner

Thruster

3-3-3-3-3-3

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

WOD

Level 1

3 Rounds For Time:

15 Burpees

50 Double Unders

15 Wall Ball, 20#/14# to 10'

TIMECAP: 10:00

Level 2

3 Rounds For Time:

15 Burpees

75 singles

15 Wall Ball

TIMECAP: 10:00


Beginner

3 Rounds For Time:

10 Burpees

50 singles

12 Wall Ball

TIMECAP: 10:00


SCALING GUIDE

Burpee: Athlete should be able to complete each round in no more than three sets, where a "set" is a series of repetitions uninterrupted except to adjust position between reps. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees.

Double Under: Athlete should be able to complete each round in no more than two sets. Scale repetitions accordingly. Scale movement to single under.

Wall Ball: Athlete should be able to complete each set unbroken. Scale load and/or height accordingly.


Tuesday 1-15-19

Skill/Strength

Level 1

Power Snatch

(1) Build quickly to a challenging but technical set of 2

(2) 10x2 on 0:30, use 80-85% of heavy set

TIMECAP: 15:00

Level 2

Use hi-hang power snatch

WOD


Level 1

As Far As Possible in 9 Minutes:

1 Power Snatch, 115#/75#

1 Toes-to-Bar

3 Power Snatch

3 Toes-to-Bar

5 Power Snatch

5 Toes-to-Bar

7/7, 9/9, etc


Level 2

As Far As Possible in 9 Minutes:

1 Power Snatch, 95#/65#

1 knee raise

3 Power Snatch

3 knee raises

5 Power Snatch

5 knee raises

7/7, 9/9, etc


SCALING GUIDE

Power Snatch: Athlete should be able to work in fast singles with good mechanics for the duration of the workout. Scale load accordingly. Scale movement to dumbbell power snatch, alternating, for double reps (e.g. 2 dumbbell snatch + 1 toes-to-bar, 4 dumbbell snatch + 2 toes-to-bar, etc.)

Toes-to-Bar: So long as athlete can work in at least fast singles, they should perform TTB here. Scale movement to hanging straight leg raise or toes-to-kettlebell variation.


Wednesday 1-16-19

Skill/Strength


Level 1

Overhead Squat

(1) Build quickly to a hard but submaximal set of 3, leaving 2 reps in the tank

(2) 10x3 on 0:30, use 75-80% of heavy triple

TIMECAP: 20:00


Level 2

Same but work up to a moderate set of 3 with technique practice as priority


WOD

Level 1

4 Rounds For TIme:

400m Run

50 Squats

TIMECAP: 20:00


Level 2

4 Rounds For TIme:

300m Run

30 Squats

TIMECAP: 20:00


Beginner

3 Rounds for time:

300m run

25 squats

SCALIING GUDE

Run: For atheltes who will run slower than a 2:15/400m pace, scale distance to 350m.

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

Thursday 1-17-19

Open Gym, 6:30pm class only

Skill/Strength

Level 1

Deadlift

(1) Build quickly to a hard but submaximal set of 3, leaving 2 reps in the tank

(2) 10x3 on 0:30, use 75-80% of heavy triple

Level 2

Same but work up to moderate set of 3 with technique practice as priority

WOD

Level 1+2

For total calories:


4:00 Max Calories

4:00 Rest

3:00 Max Calories

3:00 Rest

2:00 Max Calories

2:00 Rest

1:00 Max Calories

1:00 Rest


Friday 1-18-19

Level 1 + 2

(1) Bench Press: Build quickly to a hard but submaximal set of 5, leaving 2 reps in the tank

(2) Using 85-90% of today's heavy set of 5, perform 3 sets of the following:

Bench Press Near Max Reps + Pushups (or knee push ups) Near Max Reps

Notes

(2) Each set is as follows: The athlete performs reps of bench press until they feel they have 2-3 reps in the tank. They rack the bar, then with no rest, switch to pushups, performing reps until they feel they have 2-3 in the tank. Rest as needed before next set. Scale pushup to knee pushup or incline pushup.

TIMECAP: 25:00


WOD

Level 1

21-15-9 For Time:

Dumbbell Power Jerk, 50#/35#

Sumo Deadlift High Pull, 95#/65#

TIMECAP: 7:00

Level 2

21-15-9 For Time:

Dumbbell Power Jerk, 35#/20#

Sumo Deadlift High Pull, 75#/55#

TIMECAP: 7:00


Beginner

21-15-9 For Time:

Dumbbell Push press 20/10

Sumo Deadlift High Pull 65/45

TIMECAP: 7:00


SCALING GUIDE

Dumbbell Power Jerk: Must be a jerk, no push pressing. Athletes should be able to complete each round unbroken at a smooth pace. Scale load accordingly.

Sumo Deadlift High Pull: Athlete should be able to complete first round in no more than two sets, second and third rounds unbroken. Scale load accordingly.

Saturday 1-19-19

WOD at 9AM


Chris Minten