*weekly programming focus overview at the bottom*
Monday
20:00 EMOM
min 1: 3 Hang Squat Snatch @ 70%+
min 2: 12 Dual KB Front Squat 53/35#
min 3: 15 Chest to Bar Pull-Ups
min 4: Rest
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Strength
20RM Back Squat Day @ 5-10# heavier than last week
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P1 Strength
Goblet Squat 20 Rep Max, 5-10# increased weight from last week
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WOD THOUGHTS: We are working into a 20:00 EMOM here with the emphasis on developing both the Hang Squat Snatch as well as our capacity on Chest to Bar Pull-Ups. For the Hang Squat Snatch, every set should be at or above 70% and building until set #5, and for the KB Front Squats, we are expecting unbroken reps here before tackling a good set on the Chest to Bar. We want athletes to focus on sets of 3 or more on the Pull-Ups so make the necessary modifications.
Tuesday
P1 Strength
Every 3:00 for 15:00
3 DB Push Press +5 DB Push Jerk
:30 Weighted Flutter Kicks
5 Feet Elevated Rows
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Strength
Every 3:00 for 15:00
3 Push Press +5 Push Jerk
Starting @ 75% of 1RM Push Press
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For Time
21-15-9
Strict Handstand Push-Up
Line Facing Burpees
Cal Echo Bike
*Female Bike Cals = 15-10-6
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WOD THOUGHTS: Today we are tackling a challenging triplet that will be sure to blast the shoulders. The combo of the Strict Handstand Push-Up + Burpees will get you feeling a little bit of “JT” vibes on this one. (Not Justin Timberlake) Use the bike to push the legs more and let those arms recover a bit before going into the next set. As always the 15s will hit hard, so be ready.
Wednesday
P1 Strength
Every 2:00 for 12:00
4 Double DB Hang Squat Clean
*Increase weight to 4 rep max for the day
:20 Slam ball Russian Twists
:30 Weighted Wall Sit
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Strength
Every 2:00 for 12:00
3 Hang Squat Clean
*starting @ 70% and increase to a max
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Every 4:00 for 16:00
50 Double Unders
10 TnG Deadlifts
50 Double Unders
*Load: starting @ 65% and increase each set
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WOD THOUGHTS: This one will sting a bit as we are combining Double Unders and heavy TnG Deadlifts. The goal today is to start at a challenging load on the Deadlifts and build each set to a new 10 Rep TnG Max. This time we are not looking to exceed greater than 80% as we want to keep some in the tank for the next week’s progression.
Thursday
Every 10:00 for 30:00
400m Run
200ft Farmers Carry 53/35#
100ft Handstand Walk
100ft Front Rack + OH Carry 53/35#
200m Run
Weather Permitting: 400m,200m Row or 1000m, 500m Bike
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7:00 AMRAP Abs!
:10 Seated Pike-Up Hold
:20/:20 Side Plank
:30sec Hollow Hold
:40sec Forearm Plank
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WOD THOUGHTS: Weather Permitting: 400m Row & 200m Row or 1000m & 500m Bike. The goal for this workout will be to move through at a strong steady pace while working on quick transitions between movements. The Handstand Walk creates the most challenge and we are looking to get the 100ft done in under 90sec. If it will take longer than that we should scale the distance or move to another variation.
Friday
Gymnastics Skill Work
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For Time
20 Burpee Bar Muscle-Ups
60 Wall Balls 20/14#
40 Toe to Bar
60/45 Cal Row
20 Devils Press 50/35#
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Daily Focus: Today we are getting into a quality chipper with the emphasis on steady state movement with limited rest between movements. We should plan on breaking up sets early and just staying smooth throughout the workout. We can build into a strong pace on the row before finishing off with 20 Devils Press.
Saturday
Partner Workout
5 Rounds
Partner 1: Max Cal Bike
Partner 2: “1 Round of DT”
Partner 2: Max Cal Bike
Partner 1: “1 Round of DT”
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WOD THOUGHTS: This workout is meant to be Partner 1 vs. Partner 2. Both partners will get 5 rounds on the bike and “DT” with the goal of getting between 15-20 Cals for the men and 10-15 Cals for women on the bike. This will take some strategy because if you coast too much on the bike and hammer “DT” your partner won’t have much time on the bike, but you will have less calories as well. Decide on a strategy and try to tackle it in whatever the best way you can.
1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
Sunday
30:00 AMRAP
200m Run
1 Round “Strict Cindy”
200m Run
2 Rounds “Strict Cindy”
200m Run
3 Rounds “Strict Cindy”
200m Run
4 rounds “Strict Cindy”
and so on…
Weather Permitting: 200m Row or 500m Bike
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WOD THOUGHTS: Stay steady throughout and keep the midline engaged. The runs should be at a controlled pace imagining that you are going out for a 30-40 min run rather than quick sprint 200s. Once we get on the stability implements it is about maintaining a neutral spine and keeping the core engaged.
Goal today would be to hit about 3 rounds during the 30:00 AMRAP
1 Round of Cindy = 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats