Week of 1-21-19 Programming

Monday 1-21-19

Skill/Strength

Level 1 + 2

Front Squat
5-5-5, 2x5

Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.

TIMECAP: 25:00


WOD


Level 1

3 Rounds For Time:
60 Double Unders
30 Wall Ball, 20# to 10'/14# to 9'
15 Toes-to-Bar

TIMECAP: 11:00

Level 2

3 Rounds For Time:
100 Singles
25 Wall Ball

15 knee raises

SCALING GUIDE
Double Under: Athlete should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to single unders.
Wall Ball: Athlete should be able to complete each round in no more than two sets with a short rest. Scale load/height accordingly.
Toes-to-Bar: Athlete should be able to complete each round in no more than four sets with short rests. Scale repetitions accordingly. Scale movement to hanging knee raise.

Tuesday 1-22-19

Skill/Strength

Level 1 + 2

Split Jerk
12x1 EMOM

Notes
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.

WOD

Level 1
4 Rounds For Total Time:
200m Run
20 Dumbbell Snatch, 50#/35#, alternating
200m Run
2:00 Rest Between Rounds

Level 2

4 Rounds For Total Time:
150m Run
20 Dumbbell Snatch, 35#/20#, alternating
150m Run
2:00 Rest Between Rounds

TIMECAP: 25:00
DO NOT SUBTRACT REST FROM SCORE

SCALING GUIDE
Run: For athletes who will run slower than 1:00/200m, reduce distance to 150m.
Dumbbell Snatch: Athletes should be able to complete each round in an unbroken set, i.e. only stopping to switch hands/adjust position at the bottom. Scale load accordingly.

Wednesday 1-23-19

Skill/Strength

Level 1

15:00 Volume Accumulation:
5-10 pull ups

10-20 Handstand shoulder taps
0:10-0:30 Single Arm Plank/side

Level 2

15:00 Volume Accumulation:
5-10 jumping chest to bar pull ups

1-3 full or partial wall walks
0:10-0:30 Plank

ADV

15:00 Volume Accumulation:
1-5 Ring Muscle-Ups or Chest to bars

20'-60' Handstand Walk
0:10-0:30 Single Arm Plank/side

SCALING GUIDE
Athletes should scale an exercise if they cannot consistently perform the bottom range of the volume in a timely manner. This is strength and skill work, not conditioning, so allow athletes to struggle through challenging movements so long as they can perform even small sets.

WOD

Level 1

5 Rounds For Total Reps:
1:00 Pushups
1:00 Farmers Carry, 50#/35# Dumbbells or KBs
1:00 Row (Calories)

Level 2
5 Rounds For Total Reps:
1:00 Knee Pushups
1:00 Farmers Carry, 40#/25# Dumbbells or KBs
1:00 Row (Calories)

SCALING GUIDE

Pushup: So long as athletes can consistently work in at least singles with good mechanics and short rests, they shouldn't scale. If they cannot maintain quick singles with good form, scale to knee pushup or incline pushup.
Farmers Carry: Count every 10' as 1 rep. Athletes should be able to work for the duration of the minute without stopping more than once. Scale load accordingly.

Thursday 1-24-19

Open Gym, class at 6:30pm

Skill/Strength

Level 1 + 2

Dumbbell Walking Lunges
20-20-20, 2x20

Notes
20 = 10/leg.
Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining two sets.

TIMECAP: 20:00

WOD

Level 1
AMRAP 15:00

5 Thrusters, 95#/65#
7 Hang Power Cleans, 95#/65#
10 Sumo Deadlift High Pulls, 95#/65#

Level 2

AMRAP 15:00
5 Thrusters, 75#/55#
7 Hang Power Cleans, 75#/55#

10 Sumo Deadlift High Pulls, 75#/55#


SCALING GUIDE
Athlete should be able to complete unbroken sets on thruster and no more than 2 sets/round on hang power clean and SDHP. Scale load to the lowest common denominator, i.e. if the athlete can maintain unbroken thrusters but can't maintain two sets on one of the other movements, scale for that movement to keep overall intensity high.
Hang Power Clean: Scale movement to dumbbells for athletes who are still developing proficiency with the clean.

Friday 1-25-19

WOD 1


Level 1

For Time:
30/25 Handstand Pushups
30 Burpees
30 Box Jumps, 24"/20"

Level 2

For Time:
30 DB push press 35/20
20 Burpees
30 Box Step ups, 24"/20"
TIMECAP: 8:00

SCALING GUIDE
Handstand Pushup: Athlete should be able to complete HSPU in no more than four sets with short rests. Scale repetiitons accordingly. Scale movement to Hand-Release Pushup or Hand-Release Knee Pushup.
Burpee: Athlete should be able to complete burpees in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to squat thrust.
Box Jump: Athlete should be able to complete box jump in no more than two sets with short rests (stepping down and jumping right back up, NOT rebounding). Scale height accordingly. Scale movement to step-up.

WOD 2

Row

Warm-Up:
3x1:00 work/1:00 rest, escalating intensity each set

3x500m Max Effort

Rest as needed to go all out again

Cooldown:
3:00 at easy pace

Notes
Full recovery between 500m efforts, these should be all out!

TIMECAP: 25:00

Saturday 1-26-19

Chris Minten