Week of 1-28-19 Programming

Monday 1-28-19

Warmup:
Row 4:00, slightly escalating intensity each minute

3 Sets:
5 Power Snatch from Hip
4 Power Snatch from above knee
3 Power Snatch from Below Knee

Notes
Barbell Complex: Two sets with empty bar, then add a bit of weight.

SKILL/STRENGTH

Level 1

Power Snatch
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.

Level 2

Hi Hang Power Snatch
12x1 EMOM

-stay with light to moderate weight and work up with technique as priority

WOD

Level 1

AMRAP 20:
10 Power Snatches, 115#/75#
400m run
20 Pullups
400m row
10 Thrusters, 115#/75#
400m run
25/20 push ups
400m row

ADV: 135#/95#, 20/15 ring dips

Level 2

AMRAP 20:
10 Power Snatches, 95#/65#
400m run
20 Jumping Pullups
400m row
10 Thrusters, 95#/65#
400m run
25/20 knee push ups
400m row


SCALING GUIDE
Power Snatch: Athlete should be able to work in fast singles for the duration of the workout. Scale load accordingly. Scale movement to dumbbell power snatch, 20 reps alternating.
Thruster: Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly.
Pullup: Athlete should be able to complete each round in no more than four sets with short rests. Scale repetitions accordingly. Scale movement to jumping pullup.
Ring Dip: the athlete should be able to complete each round in no more than four sets with short rests. Scale repetitions accordingly. Scale movement to pushup, knee pushup, or incline pushup.

Tuesday 1-29-19

WOD 1

Level 1

For Time:
20 Box Jumps, 24"/20"
40 Toes-to-Bar
20 Box Jumps, 24"/20"

ADV 30”/24”

TIMECAP: 6:00

Level 2

For Time:
20 Box Step Ups, 24"/20"
40 Knee Raises
20 Box Step Ups, 24"/20"

SCALING GUIDE
Box Jump: Athlete should be able to complete the first round in no more than two sets with a short break, and the second round in no more than three sets with a short break, where a set is "broken" when the athlete needs to take more time than just adjusting position between reps (i.e. if they need to step away, stop to take a breath or two, etc). With possible exceptions at coach's discretion, athletes should step down, not rebound. Scale movement to step-up.
Toes-to-Bar: Athlete should be able to work consistently in sets of 4-6 or greater with short rests. Scale repetitions accordingly. Scale movement to hanging knee raise.

WOD 2

Level 1

Run
3x800m @ 9/10
Work:Rest 1:1 or alternate with partner of similar ability

Cooldown:
400m Jog

Notes
For athletes who will run slower than 4:00/800m, scale distance to 600m.
These should be tough efforts, just submaximal enough to maintain fairly consistent times.

TIMECAP: 26:00

Level 2

Run
3x600m @ 9/10
Work:Rest 1:1 or alternate with partner of similar ability

Cooldown:
400m Jog

Wednesday 1-30-19

Skill/Strength

Dumbbell Bench Press
10-10-10-10-10

Notes

Can use barbell IF there are not heavy enough dumbells.
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.

Level 1
4 Rounds For Time:
50' Single Arm Overhead Walking Lunge, 53/35, left arm
15 Single Arm Kettlebell Swings,53/35 , left arm
40 Double Unders
50' Single Arm Overhead Walking Lunge, 53/35 , right arm
15 Single Arm Kettlebell Swings, 53/35, right arm
40 Double Unders

TIMECAP: 15:00

Level 2

4 Rounds For Time:
30' Single Arm Overhead Walking Lunge, 35/26 , left arm
15 Single Arm Kettlebell Swings, 35/26 , left arm
80 Single Unders
30' Single Arm Overhead Walking Lunge, 35/26 , right arm
15 Single Arm Kettlebell Swings, 35/26, right arm
80 Single Unders

SCALING GUIDE
Overhead Walking Lunge: Athlete should be able to complete the first two rounds unbroken, second and third rounds in no more than two sets with short rests. Scale load accordingly.
Single Arm Kettlebell Swing: Athletes should be able to maintain unbroken sets with good mechanics. Scale load accordingly.
Double Under: Athletes should be able to complete each round in no more than two sets with short breaks (forgiving the occasional fluke miss). Scale repetitions accordingly. Scale movement to single under.

Thursday 1-31-19

Open gym all classes except 6:30pm

Level 1 + 2

Front Squat
5-5-5-5-5

Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets.

TIMECAP: 25:00

WOD

Note avg reps and weight of DL


Level 1

EMOM 15, alternating:
a) 6-8 Deadlifts, 275#/185#
b) 10-15 Perfect Burpees
c) 8-12 Ring Rows

Level 2

EMOM 15, alternating:
a) 6-8 Deadlifts,185#/115#
b) 10-15 Perfect Squat Thrust
c) 8-12 Ring Rows

SCALING GUIDE
Deadlift: Athletes should be able to complete the first 2-3 sets unbroken with good mechanics, and no more than two sets per round after that. Scale load accordingly.
Perfect Burpee: For athletes who will complete fewer than 10 reps/minute, scale movement to squat thrust, but emphasize the same focus on mechanics as the Perfect Burpee. Keep the quads, abs, and glutes engaged, stop in a perfect pushup position before coming back up into a perfect squat and jump.
Ring Row: No distinct tempo or pause, but emphasize full range of motion. Set angle for athlete to start in the 11-12 rep range and settle into the 8-10 rep range as they fatigue.


Friday 2-1-19

Skill/Strength

ADVANCED

15:00 Volume Accumulation:
1-5 Bar Muscle-Ups or Chest to bars
5-15 Handstand Pushups
50' Dumbbell Bear Crawl


Level 1

15:00 Volume Accumulation:
2-10 Kipping pullups
5-10 Handstand Pushups (with mats if needed)
50' Dumbbell Bear Crawl


Level 2

15:00 Volume Accumulation:
10 Jumping Chest to Bar Pull Ups  
5-10 Hand release Push Ups from Toes or Knees

50' Bear Crawl


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.

Scale Bar Muscle-Up to one of the following, listed from highest to lowest proficiency:
-Chest-to-Bar Pullup
-Chin-Over-Bar Pullup
-Jumping Chest-to-Bar Pullup

Scale Handstand Pushup to one of the following, listed from highest to lowest proficiency:
-Hand Release Pushup
-Hand Release Knee Pushup

Load Dumbbell Bear Crawl for athletes to complete each round unbroken with good mechanics

WOD

Level 1
AMRAP 20:
21 Dumbbell Clean & Jerks, 50#/35#
21/18 Calorie Row
1:00 Rest Between Rounds

SCALING GUIDE
Dumbbell Clean & Jerk: Athletes should be able to complete each round in no more than four sets with short rests. Scale load accordingly.

Level 2
AMRAP 20:
21 Dumbbell Clean & Jerks, 35#/20#
18/15 Calorie Row
1:00 Rest Between Rounds

Can sub 21 Dumbell SDHP for row calories if short on rowers

Saturday 2-2-19 at 9AM

Chris Minten