Week of 2-4-19 Programming

Monday 2-04-19

Level 1

Push Press
5RM, then 2 sets of 5 @ 90%
Notes
To clarify, 90% is of today's 5RM

Level 2

Work up to a moderate set of 5 with technique as priority and repeat for 2 more sets

TIMECAP: 25:00

WOD

Level 1
AMRAP 12:
8 Shoulder-to-Overhead, 135#/95#
8 Strict Pullups


ADV: 165/110


Level 2

AMRAP 12:
8 Shoulder-to-Overhead, 105#/75#
8 Ring Rows

SCALING GUIDE
Shoulder-to-Overhead: Athletes should be able to complete each round of STOH in no more than three sets with short rests. Scale load accordingly.
Strict Pullup: Athlete should be able to complete each round of pullups in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to ring row.


Tuesday 2-5-19

Skill/Strength

Level 1

Clean
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 Clean
12x2-3 EMOM

Working up to a moderate weight with technique as priority

WOD

Level 1

For Time:
20 Power Cleans, 135#/95#
200 Double Unders
20 Power Cleans, 135#/95#

TIMECAP: 12:00


Level 2

For Time:
20 Power Cleans, 105#/75#
250 Single Unders
20 Power Cleans, 105#/75#

SCALING GUIDE
Power Clean: Athlete should be able to work in fast singles or touch-and-go sets of 3-5. Scale load accordingly. Scale movement to dumbbell power clean.
Double Under: Athlete should be able to consistently work in sets of 40 with short rests. Scale repetitions accordingly. Scale movement to single under.

Wednesday 2-6-19

Level 1

3 Rounds For Time:
30/20 Calorie Row
30 Burpee Box Jump Overs, 24"/20”
30 Toes-to-Bar
30 Wall Ball, 20# to 10'/14# to 9'
30 Kettlebell Swings, 53#/35#

ADV: 30” Box

Level 2

3 Rounds For Time:
30/20 Calorie Row
30 Burpee Box Step Overs, 24"/20”
30 Knee Raises
30 Wall Ball
30 Kettlebell Swings, 35#/26#

TIMECAP: 36:00

SCALING GUIDE
Burpee Box Jump Over: 2017 Regionals Standards, athletes may place their hands on the box to assist. Athletes should be able to complete each round in no more than four sets with short rests. Scale repetitions accordingly. Scale burpee to squat thrust.
Toes-to-Bar: Athletes should be able to complete each round in no more than six sets with short rests. Scale repetitions accordingly. Scale movement to hanging knee raise.
Wall Ball: Athletes should be able to complete each round in no more than three sets with short rests. Scale load and/or height accordingly.
Kettlebell Swing: Athletes should be able to complete each round in no more than three sets with short rests. Scale load accordingly. Scale movement to Russian Kettlebell Swing.


Thursday 2-7-19

6:30pm class only. All other classes Open Gym.

Level 1

15:00 Volume Accumulation:
5-15 Chest-to-Bar Pullups
5-10 Strict Ring Dips
50' Plate Push

Level 2

15:00 Volume Accumulation:
5-15 Pullups or jumping CTB Pullups
5-10 Box Dips
50' Plate Push

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

Scale Ring Dip to Bench Dip.

Load Plate Push for athletes to complete each round unbroken with good mechanics.

Row

8 Sets:
1:00 @ 9
1:00 Rest

Notes
During work sets, athletes should be pushing a hard pace, but one which allows them to remain fairly consistent.
If athletes are working with a partner, give them 0:05 transition between sets so that each athlete gets the full minute of work every round.

Friday 2-8-19

Skill/Strength

Level 1

Front Squat
5RM, then 90%x5x2

Notes
To clarify, 90% is of today's 5RM.

Level 2

Work up to a moderate/heavy set of 5 with technique and position as priority

TIMECAP: 25:00

WOD

Level 1

MUST HAVE SHIN PROTECTION TO CLIMB ROPES

For Time:
30 Dumbbell Thrusters, 50#/35#
7/5 Rope Climbs, 15' Ascent
30 Dumbbell Thrusters, 50#/35#

ADV: 10/7 rope climbs

Level 2

For Time:
30 Dumbbell Thrusters, 35#/20#
15 One Arm Ring Rows per arm
30 Dumbbell Thrusters, 35#/20#

TIMECAP: 10:00

SCALING GUIDE
Thruster: Athletes should be able to complete thrusters in no more than three sets with short rests. Scale load accordingly.
Rope Climb: Athletes should be able to work at a rate of 1 rope climb every 0:30/0:45. Scale repetitions accordingly. Scale movement to partial rope climb or lying-to-standing rope climb.

One Arm Ring Row: Can alternate between arms with at least 5 reps before switching


Saturday 2-9-19

Come for a great work out at 9AM!  Bring a friend with you!


Chris Minten