Week of 4-8-19 Programming

Monday 4-8-19

Level 1

Bench Press
5RM, then 90%x5x2

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


Level 2
Bench Press
5-5-5-5-5-5

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

TIMECAP: 25:00

WOD

Level 1
4 Rounds for Total Reps:
1:00 Row (Calories)
1:00 Toes-to-Bar
1:00 Rest

SCALING GUIDE
Toes-to-Bar: So long as athlete can perform TTB, even in singles, they should perform them here. Scale movement to hanging straight leg raise or toes-to-kettlebell variant.


Tuesday 4-9-19

Skill/Strength

Level 1

Clean
(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
(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

4 Rounds For Time:
25/20 Pushups
15 Dumbbell Hang Squat Cleans, 50#/35#

TIMECAP: 10:00

Level 2

4 Rounds For Time:
25/20 Knee Pushups
15 Dumbbell Hang Squat Cleans, 35#/20#

TIMECAP: 10:00

SCALING GUIDE
Pushup: Athlete should be able to complete first two rounds in no more than three sets, last two in no more than four sets. Scale repetitions accordingly. Scale movement to knee pushup or incline pushup.
Hang Squat Clean: Athlete should be able to complete each round in no more than two sets with a short rest. Scale load accordingly.


Wednesday 4-10-19

Skill/Strength

Level 1

Stiff Legged Deadlift
5RM, then 90%x5x2

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


Level 2

Deadlift

5-5-5-5-5-5

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


Level 1

AMRAP 24:
800m run
30 Pullups
30 Deadlifts, 155#/105#

Level 2

AMRAP 24:

400m run

20 Jumping pull ups or ring rows

20 Deadlifts 115#/75#

Thursday 4-11-19

Level 1 + 2

Bulgarian Split Squat

Per Side:
10-10-10, 2x10

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

WOD

Level 1
3 Rounds For Time:
30 Dumbbell Walking Lunges, 50/35#
20 Dumbbell Shoulder-to-Overhead, 50#/35#
10 Burpee Box Jump Overs, 24"/20”


ADV:30”/24”

TIMECAP: 12:00


Level 2
3 Rounds For Time:
30 Dumbbell Walking Lunges, 35#/20#
20 Dumbbell Shoulder-to-Overhead, 35#/20#
10 Burpee Box Step Overs, 24"/20”

TIMECAP: 12:00

SCALING GUIDE
Walking Lunge: Athlete should be able to complete each round in no more than two sets with a short rest. Scale load accordingly. Scale movement to Goblet Walking Lunge.
Shoulder-to-Overhead: Athlete should be able to complete each round in no more than two sets with a short rest. Scale load accordingly.
Burpee Box Jump Over: Athlete should be able to complete each round in no more than two sets with a short rest. Scale repetitions and/or box height accordingly. Scale burpee to squat thrust. Scale jump over to step over.


Friday 4-12-19

WOD 1

Level 1
3 Rounds For Time:
200m Run
50 Double Unders

TIMECAP: 6:00

Level 2
3 Rounds For Time:
200m Run
100 Single Unders

TIMECAP: 8:00

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

Run
4 Sets:
400m @ 8-9
1:00 Rest


Level 2

Run
4 Sets:
300m @ 8-9
1:00 Rest

Cooldown:
400m @ 6

TIMECAP: 15:00

Notes
For athletes who will run slower than 2:30/400m, reduce distance to 300-350m.
If it's too cold to run, substitute 4x500m row or 4x1000m Assault Bike. If limited by equipment, you can have athletes switch off bike and row so that they do two sets of each.


Saturday 4-13-19

Partner WOD at 9AM

Chris Minten