*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 2:00 for 10:00
5 Sets
A1) Max Unbroken Piked Push-Ups w/1sec Pause at Top
A2) 10-15sec Knee Tuck
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Strength
Every 2:00 for 10:00
5 Sets
A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top
A2) 10-15sec Tuck Front Lever
—
Every 1:30 until failure
40 Double Unders
10 Wall Balls 20/14#
*add 2 Wall Balls Every Round
*if you make it to round 10, its an AMRAP of Wall Balls
*score = Rounds completed plus partial reps in the next round
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WOD THOUGHTS: We are getting into a challenging wall ball and double under combo here with a death by style workout. The goal is to get into the rounds of 18+ reps. We are looking for unbroken sets on the dubs AB’s should be able to remain unbroken on the wall balls at least through the round of 16.
Tuesday
P1 Strength
Alternating DB Power Clean + DB Push Jerk
12:00 EMOM
Min 1-2: 4 reps + Max Side Plank in remaining time
Min 3-4: 4 reps + Max Side Plank in remaining time
Min 5-6: 2 reps + Max Hollow Hold in remaining time
Min 7-8: 2 reps + Max Hollow Hold in remaining time
Min 9-12: 2 reps + Max Hollow Hold in remaining time
—
Strength
Power Clean + Push Jerk
12:00 EMOM
Min 1-2: 2 reps @ 65%
Min 3-4: 2 reps @ 70%
Min 5-6: 1 rep @ 75%
Min 7-8: 1 rep @ 80%
Min 9-12: 1 rep @ 85-90%
—
8:00 AMRAP
3-6-9-12-15…
Burpee Box Jump Overs 24/20”
After Each Set
*3 Power Clean and Push Jerk 155/105#
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WOD THOUGHTS: Work for speed on the Burpee Box Jump Overs and push the pace here before working into technical quick singles on the Power Clean and Push Jerk. The loading today should allow for at minimum 1 rep every 6-8 seconds on the barbell.
Wednesday
P1 Strength
On a 20:00 Clock to Complete
Double KB Pause Squat (1sec) + Double KB Goblet Back Squat
4 Sets
2+2
*After each set
10 Gorilla Rows
:30 Flutter Kicks
R: 2:30 b/s
…directly into..
Double KB Front Rack Reverse Lunges
3 Sets x 20 Alt Reps
—
Strength
On a 20:00 Clock to Complete
Pause Back Squat (1sec) + Back Squat
4 Sets
2+2, @ 80%+
R: 2:30 b/s
…directly into..
Front Rack Reverse Lunges
3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM
—
For Time
30/22 Cal Echo Bike or 33/24 Cal Assault Bike
50 American KBS 53/35#
30 Toe to Bar
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WOD THOUGHT: This will be challenging and grippy to finish off the day. Work to push the bike and then settle into a pace on the KBS before tackling the Toe to Bar with whatever sets you can maintain that allow for minimal rest between sets. The KB weight should be a weight that is challenging to go unbroken. We are ideally looking for a weight that should take 2-3 sets so something like 20-15-15 would be the ideally loading today for the KB. Time cap: 10:00
Thursday
Skill Session
Spend 10:00 Working on the HSW
—
For Time
1200m Row or 2600m Bike
50/40 Push-Ups
400ft KB Farmers Carry
100ft HSW
1200m Row or 2600m Bike
40/32 Push-Ups
300ft Dual KB Front Rack Carry
75ft HSW
1200m Row or 2600m Bike
30/24 Push-Ups
200ft Dual KB Overhead Carry
50ft HSW
Load: 53/35#
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WOD THOUGHTS: This is supposed to be a long midline chipper today with the focus on the Handstand Walk and Push-Ups. The combination of carries, pressing and having to maintain stability through the midline will build through the entirety of the workout and create some massive fatigue leading into the HSW. Because of the time domain and style today, do not be afraid to start slow and build pace as you go. Time Cap: 35:00
Friday
P1 Strength
Every 90sec, 6 Sets
8 PVC Overhead Squats, 4 Overhead Lunges or 4 Front Rack Lunges
8 Rower Pike or Tuck Ups
6 Zottman Curls
—
Strength
Every 90sec, 6 Sets
3 Overhead Squats, starting @ 70%
build to a 3RM for the Day
—
18:00 AMRAP
15/12 Cal Row
12 Overhead Squats 95/65#
12 Chest to Bar Pull-Ups
—
Daily Focus: Challenge yourself today and work for even pacing across. If you can, please note the time you start each round in order to write down the splits after the workout. This workout will be made by the athlete that understands the pace they need to hold throughout. Hit even paces, minimize rest, but still move fast while keeping technique tight.
Saturday
Partner Workout
24:00 AMRAP
for Max Reps splitting work with partner
24 Deadlifts 225/155#
24 Handstand Push-Ups
24 DB Hang Snatch 70/50#
24 Shuttle Runs (25/25ft)
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WOD THOUGHTS: The focus today is to work quick challenging sets and always having someone working on a movement while the other partner is resting. Challenge yourselves to keep your mind active and body ready for the next set. The Deadlift weight should be a weight that allows for 12 unbroken reps for each partner before moving to the wall and alternating as you need for the next 24 reps before hitting a more challenging load on the DB Snatch. Reps do not need to be unbroken or alternating, but we are looking for 6 on the right and 6 on the left. This should be challenging, but should be able to keep 6 unbroken at a time. We will then move to the shuttle run where we will tackle 12 out and back shuttle runs of 25/25ft for a total of 600ft. Ideally partners alternating every out and back, but I could break up and split as needed to get them done in the most efficient way possible.
Sunday
P1 Strength
Double DB Bench Press
Every 3:00 for 9:00
1:00 For Max Reps
3 Sets (building each time)
6/6 Rear Foot Elevated Single Leg Box Jump
—
Strength
Bench Press
Every 3:00 for 9:00
1:00 For Max Reps
Set 1 @ 75%
Set 2 @ 70%
Set 3 @ 65%
—
For Time
21-15-9
Dual DB Hang Squat Cleans 50/35#
Ring Dips
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WOD THOUGHTS: The goal today is to be fast. Work on hanging onto big sets of the DB Cleans before tackling quick short sets on the Ring Dips. We can break here quickly and still maintain a pretty good pace. If we break too much on the DB’s, time will add up much faster than quick breaks on the rings. The weight on the DB’s should allow for at least 7+ reps before needing to break the reps.
Weekly Programming Focus: We are now in Week 2 of the PRVN Affiliate Open Prep Cycle. With this cycle we will be spending a lot of time in the 1-5 Rep ranges with the goal of peaking strength and power. We will also be having quite a bit of combos and time domains that mimic what we have seen in the Open in years past. This means a lot of couplets and triplets centered around the time domain of 8:00-15:00. This is a challenging time domain that tends to challenge that line around anaerobic threshold. This week we are adding in some Wall Facing Handstand Push-Ups and Tuck Front Lever practice to work on gymnastics strength and positions. We will also have a day to practice a little handstand walk work as well. For our strength and weightlifting pieces, we are focused on the Power Clean and Push Jerk EMOM on Tuesday, the Pause Back Squat + Back Squat + Front Rack Reverse Lunges Wednesday and the 3RM Overhead Squat on Friday. We have 3 very open-esc style workouts with our Monday couplet of Double Unders and Wall Balls, our Tuesday 8:00 AMRAP of Power Clean and Push Jerk + Burpee Box Jump Overs, and our Friday 18:00 AMRAP of Row + Overhead Squats + Chest to Bar Pull-Ups. The Friday AMRAP is the one we are targeting as more our classic open prep style with a longer AMRAP of sustained work. This one is a classic workout of sustained work that allows for quick transitions and quick sets throughout.