Week of 1-7-19 Programming

Monday 1-7-19

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


WOD

Level 1

3 Rounds For Time:

12/9 Strict Pullups

12/9 Strict Ring DIps

18 Box Jumps, 24"/20”

TIMECAP: 15:00


ADV: 12/9, 12/9, 30”/24”

Scale dips to 15-20 push ups


Level 2 + Beginner

4 Rounds For Time:

12 ring rows

12 knee push ups

18 step ups 24/20


TIMECAP: 15:00


SCALING GUIDE

Pullup: Athlete should be able to complete each round in no more than six sets with short rests. Scale repetitions accordingly, as far as down to six singles. If athletes cannot perform singles, scale movement to ring row.

Dip: Athlete should be able to complete each round in no more than five sets with short rests. Scale repetitions accordingly, as far as down to five singles. If athletes cannot perform singles, scale movement to pushup, knee pushup, or incline pushup.

Box Jump: Athlete should be able to complete each round in no more than three sets, where a set is "broken" when the athlete has to rest longer than it takes them to reset their position between jumps (athletes should step down, not rebound.) Scale height accordingly. Scale movement to step-up.


Tuesday 1-8-19

Level 1

Romanian Deadlift

6RM, then 90%x6x2

TIMECAP: 25:00


Level 2

Deadlift technique

5-5-5-5-5

Work up to a moderate set of 5 with technique as priority


WOD

Level 1

For Time:

1000/900m Row

30 Deadlifts, 155#/105#

800m Run

TIMECAP: 11:00

ADV: 185#/125#


Level 2

For Time:

750m Row

30 Deadlifts, 115#/80#

600m Run

TIMECAP: 11:00


SCALING GUIDE

Row: For athletes who will row slower than 2:15/500m, scale distance to 750m. If you don't have

Deadlift: Athlete should be able to complete the deadlifts in no more than three sets with short rests. Scale load accordingly. For athletes who lose back position in the deadlift, scale movement to RDL, making sure that the athlete knows where their stopping point is (i.e. how low they can go before their back begins to soften.)

Run: For athletes who will run slower than a 2:30/400m pace, scale distance to 600m.

Wednesday 1-9-19

SKILL/STRENGTH

Level 1

Front Squat

(1) Build over 8 minutes to a hard but submaximal set of 3, leaving 2 reps in the tank

(2) at 10:00, do 10x3 on 0:30, use 75-80% of heavy triple

TIMECAP: 15:00

Level 2 + Beginner

Same but keep all weights lighter and work on position and technique


WOD

Level 1

Every 5:00 x 4:

20 Thrusters, 95#/65#

200m Run

40 Double Unders

TIMECAP: 20:00

Level 2

Every 5:00 x 4:

20 Thrusters, 75#/55#

200m Run

80 Singles

TIMECAP: 20:00

Beginner

Every 5:00 x 4:

10 Thrusters, empty bar

200m Run

50 Singles

TIMECAP: 20:00

SCALING GUIDE

Thruster: Athlete should be able to complete each round of thrusters unbroken. Scale load accordingly.

Run: For athletes who will run slower than 1:00/200m, reduce distance to 150m.

Double Under: Athlete should be able to complete double unders in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to single under.

Thursday 1-10-19

Open Gym at 5:15am, 9am, 4:15pm, 5:30pm

6:30pm class:

Skill/Strength

Level 1+2

EMOM 20, alternating:

a) 8 Split Stance Romanian Deadlifts/side (barbell or dumbell)

b) 10 Suitcase Walking Lunges/side

Notes

On both movements, athlete should be using a load which they can perform for smooth, unbroken sets with good mechanics. They shouldn't be easy, but they should be controlled and technical.

Romanian Deadlift: Video shows barbell, but dumbbells are fine if logistically easier.

Suitcase Walking Lunge: 10/side = ten steps with weight in left hand, then ten steps weight in right hand.


WOD


Level 1

3 Rounds For Time:

30 Dumbbell Snatch, 50#/35#, alternating

30 Medicine Ball Sit-Ups, 20#/14#


Level 2

3 Rounds For Time:

24 Dumbbell Snatch, 35#/20#, alternating

24 Butterfly Sit-Ups


TIMECAP: 14:00


SCALING GUIDE

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

Medicine Ball Sit-Up: Feet anchored. At bottom, medicine ball goes overhead with straight arms. At top, medicine ball touches feet (or anchor.) Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly.


Friday 1-11-19

SKILL/STRENGTH

Level 1

Overhead Squat

Work up to a 3 rep max

Level 2 + Beginner

3-3-3-3-3-3

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


WOD


Level 1

5 Rounds, Each For Time:

8 Burpees

16 Power Cleans, 95#/65#

24 Double Unders

1:00 Rest


Level 2

5 Rounds, Each For Time:

5 Burpees

10 Power Cleans, 95#/65#

50 Singles

1:00 Rest


Beginner

5 Rounds, Each For Time:

5 Burpees

15 Kb swings

30 singles

1:00 Rest


TIMECAP: 20:00


Saturday 1-12-19

Warmup:

12:00 For Quality:

10 Single Arm Kettlebell Swings/side

10 Single Leg Glute Bridges/side

15 Jump Squats w/Medicine Ball

50-75 Single Unders + 10-15 Double Unders


Partner Workout

Level 1

4 Rounds For Time:

25 Kettlebell Swings, 53/35

50 Wall Ball, 20#/14#'

100 Double Unders

TIMECAP: 30:00


ADV: 70/44


Level 2

4 Rounds For Time:

25 Kettlebell Swings, 35/26

50 Wall Ball

150 singles

TIMECAP: 30:00

Chris Minten