Week of 4-1-19 Programming

Monday 4-1-19

Skill/Strength

Level 1

Power Snatch
(1) Build to Heavy Single
(2) 10x1 on 0:30, use 80-85% of today's heavy single

Notes
(1) Athletes should leave some room in the tank, not go for a 1RM.


Level 2

Hi Hang Power Snatch
(1) Work up to a moderate set of 3 with technique as priority
(2) 10x1 on 0:30, use manageable weight from (1)


TIMECAP: 20:00

Level 1
AMRAP 15:
21 Kettlebell Swings, 53#/35#
15 Wall Ball, 20# to 10'/14# to 9'
12 Pushups
9 Chest-to-Bar Pullups

Level 2

AMRAP 15:
21 Kettlebell Swings, 35#/26#
15 Wall Ball
12 Knee Pushups
9 Jumping Chest-to-Bar Pullups

SCALING GUIDE
Kettlebell Swing: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly. Scale movement to Russian Kettlebell Swing.
Wall Ball: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load and/or height accordingly.
Pushup: Athletes 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.
Chest-to-Bar Pullup: Athletes should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to chin-over-bar pullup or jumping chest-to-bar pullup.

Tuesday 4-2-19

WOD 1

Level 1

3 Rounds For Time:
250m/225m Run
50 Double Unders

TIMECAP: 7:00

Level 2

3 Rounds For Time:
300m/200m Run
100 Single Unders

SCALING GUIDE
Row: For athletes who will row slower than a 2:00/2:15 500m split, reduce distance by 25-50m.
Double Under: Athletes should be able to complete each round in no more than two sets with a short rest (barring fluke misses.) Scale repetitions accordingly. Scale movement to single under.

WOD 2

Level 1 + 2

3 Rounds:
Row 3:00 @ 9/10
3:00 Rest

Notes
Athletes should be rowing a very challenging pace, one which they can stay fairly close to for all three sets, but not without considerable effort.


Wednesday 4-3-19

Skill/Strength

Level 1 & 2

Dumbbell Strict Press

10-10-10-10-10

Notes
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.

TIMECAP: 25:00

WOD

Level 1
4 Rounds For Total Time:
200m Run
2 Rope Climbs, 15' Ascent
1:00 Rest

TIMECAP: 15:00


Level 2
4 Rounds For Total Time:
200m Run
5 one arm ring rows/arm
1:00 Rest

TIMECAP: 15:00


Thursday 4-4-19

Warmup:
Row 1000m or Jog 800m

3 Rounds For Quality:
10 Rotational Medicine Ball Throw/side
20 Hollow Rocks OR 0:15-0:20 Hollow Hold
10 Standing Broad Jumps

Notes
Controlled with focus on perfect execution.
Medicine Ball Throw: Athletes should not chain reps together, pausing before each one isntead. Focus on making each one as explosive as possible. Light and powerful, not heavy and clunky!
Broad Jump: Athletes should not chain reps together, pausing before each one instead. Focus on an explosive drive and a soft landing.

WOD

4 Rounds for Quality:
500m Row or 400m Run at easy pace
1:00 Rest
0:30-1:00 Front Plank
1:00 Rest
10 Standing Banded Rotations/side
1:00 Rest

Friday 4-5-19

Skill

Level 1

Clean and Split Jerk
(1) Build to Heavy Single
(2) 10x1 on 0:30, use 80-85% of today's heavy single

Notes
(1) Athletes should leave some room in the tank, not go for a 1RM.

Level 2

Hi Hang Clean and Push Jerk
(1) Work up to a moderate set of 2 with technique as priority
(2) 10x1 on 0:30, use manageable weight from (1)

WOD


Level 1

AMRAP 9

3 Deadlifts 185#/135#

3 Box Jumps 24”/20”

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps…


Level 2

AMRAP 9

3 Deadlifts 135#/95#

3 Box Jumps 20”/16”

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps…


Saturday 4-6-19

Partner WOD at 9AM


Chris Minten