Week of 2-11-19 Programming

Monday 2-11-19

Skill/Strength

Level 1

Stiff Legged Deadlift
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

Level 2

Deadlift

5x5

Only for athletes that are new to the deadlift and are still working on proper positions and movement. Warm up to a moderate set of 5 with technique as priority


WOD

Level 1
For Time:
30/20 Pullups
60 Double Unders
30/20 Pushups
60 Double Unders
30 Single Leg Squats, alternating
60 Double Unders
30 Burpees
60 Double Unders

ADV: Chest to bar pull-ups, HSPU in place of pushups

TIMECAP: 16:00

Level 2
For Time:
30 Jumping Pullups or ring rows

80 Single Unders
30/20 Knee Pushups
80 Single Unders
30 goblet step ups, alternating 44/35
80 single unders
18 Burpees
80 single unders

TIMECAP: 16:00

SCALING GUIDE
Chest-to-Bar Pullup: Athletes should be able to complete the CTB pullups in no more than five sets with short rests. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup.
Handstand Pushup: Athletes should be able to complete the HSPU in no more than five sets with short rests. Scale repetitions accordingly. Scale movement to hand release pushup or hand release knee pushup.
Single Leg Squat: Athletes should be able to complete the single leg squats in no more than four sets with short rests, where a "set" is a series of single leg squats uninterrupted except to adjust position before the next one. Scale repetitions accordingly. Scale movement to walking lunge (30 steps).
Burpee: Athletes should be able to complete the burpees in no more than three sets with short rests. Scale repetiitons accordingly. Scale movement to squat thrust.
Double Under: Athletes should be able to complete each round of double unders in no more than two sets with short rests (barring the occasional fluke miss.) Scale repetitions accordingly. Scale movement to single under.

Tuesday 2-12-19

Skill/Strength

Level 1

Split Jerk
(1) 10:00 to build to Heavy Double
(2) 10x1 on 0:30, use 85-90% of today's heavy double

TIMECAP: 17:00

Level 2

Build to a moderate double over 10 minutes and repeat that weight through every :30 with technique as priority

Notes
(1) Athletes should leave a rep in the tank, not go for a 2RM.
(2) After 10 minutes for (1) ends, give athletes 2:00 to get ready for the 10x1 on 0:30. Start at 12:00 on the running clock.

WOD

Level 1

AMRAP 10:
10 Overhead Squats, 115#/75#
10 Pullups

ADV: 135/95, strict pull ups

Level 2
AMRAP 10:
10 Overhead Squats, 95#/65#
10 Ring rows

SCALING GUIDE
Overhead Squat: Athlete should be able to complete each round in no more than three sets. Scale load accordingly. Scale movement to OHS to box, so that athletes who cannot safely perform challenging load OHS under fatigue can still practice squatting while supporting a load overhead.
Strict Pullup: Athlete should be able to complete each round of pullups in no more than four sets with short rests. Scale repetitions accordingly. Scale movement to ring row.


Wednesday 2-13-19
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

"Fight Gone Bad"
3 Rounds For Total Reps:
1:00 Wall Ball, 20# to 10'/14# to 9'
1:00 Sumo Deadlift High Pulls, 75#/55#
1:00 Box Jumps, 24"/20"
1:00 Push Press, 75#/55#
1:00 Row (Calories)
1:00 Rest

Level 2

“Fight Gone Ok”

3 Rounds For Total Reps:
1:00 Wall Ball
1:00 Sumo Deadlift High Pulls, 55#/35#
1:00 Step ups, 24/20"
1:00 Push Press, 55#/35#
1:00 Row (Calories)
1:00 Rest

SCALING GUIDE
For all movements, athletes should be able to work consistently in sets of 10+. Scale loads (or height for box jump) accordingly.
Box Jump: Scale movement to step up.

Thursday 2-14-19

Bulgarian Split Squat
Per Side:
8-8-8, 3x8

Notes
Athletes build over the first three sets to a challenging but technical weight. Repeat that weight for three more sets.

TIMECAP: 20:00

WOD

Level 1
3 Rounds For Time:
30/20 Pushups
20 Dumbbell Hang Clean & Jerks, 50#/35#, alternate arms every 5 reps
400m Run

TIMECAP: 18:00

Level 2
3 Rounds For Time:
15 Knee Pushups
20 Dumbbell Hang Clean & Jerks, 35#/20#, alternate arms every 5 reps
300m Run

SCALING GUIDE
Pushup: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to knee pushup or incline pushup.
Dumbbell Hang Clean & Jerk: Athlete should be able to complete each round in no more than four sets, with only a brief rest to switch hands every 5 reps. Scale load accordingly.
Run: For athletes who will run slower than 2:30/400m, reduce distance to 300-350m.


Friday 2-15-19

WOD 1

Level 1
For Time:
21 Thrusters, 105#/70#
9 Calories row
15 Thrusters
15 Calories row
9 Thrusters
21 Calories row
TIMECAP: 10:00

Level 2

For Time:
21 Thrusters, 75#/55#
9 Calories row
15 Thrusters
15 Calories row
9 Thrusters
21 Calories row

SCALING GUIDE
Thruster: Athlete should be able to complete first and second rounds in no more than two sets with short rests, third round unbroken. Scale load accordingly.

WOD 2

Level 1+2
3x400m Max Effort

Cooldown:
3:00 at easy pace

Notes
Full recovery between 400m efforts, these should be all out!

Scaling- If 400m run pace is over 2:00, scale to 300m

TIMECAP: 25:00

Saturday 2-16-19

Come workout at 9AM and start your day off right!


Chris Minten