*weekly programming focus overview at the bottom*
Monday
P1 Strength
Double DB Push Press
Every 2:30, 4 Sets
Set 1: 7 Reps
Set 2: 7 Reps
Set 3: 5 Reps
Set 4: 5 Reps
*Increase weight as reps decrease
*After each set:
:15 Copenhagen Plank Hold (each side)
:30 Wall Facing Handstand Hold
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Strength
Push Press
Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
—
8:00 AMRAP
10-8-6-4-2
Devils Press 50/35lb,
10/7 Calorie Echo Bike
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Post WOD Accessories:
4 Sets
8 Close Grip Bench Press
8 Rolling Tricep Extension
15 second Ring Support Hold
Rest as needed between sets
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WOD THOUGHTS: Today, we are tackling some overhead pressing strength with our Push Press progression before moving into a challenging Anaerobic couplet with Devils Press and Calories on the Air Bike. The goal with this one is to complete one full round of the 10-8-6-4-2 and get back to the round of 10s before the 8:00 minute is up. This is at the exact time domain that really challenges pacing as it is a touch longer than a full sprint, but shorter than a workout that you would normally want to pace out. The big focus today is on our vertical dip and drive with the bar finishing over midline in the Push Press and finding a load for the Devils Press that can stay moving and unbroken without falling off too much on the bike.
Tuesday
Every 8:00 minutes, 3 Sets, Complete the following:
40/32 Calorie Row
25 Wall Balls (20/14lb) (10/9ft) target
15 Burpee Pull-Ups
10 Hang Squat Cleans 135/95lb
Score: Slowest Set
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Post WOD Accessories:
5 Sets, For Quality:
5/5 Weighted Pistol Box Step-Down
10 Chest Supported Incline DB Rows
20 Dual Dumbbell Wrist Curls
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WOD THOUGHTS: We have a longer time domain workout on the docket today with the workout “Baked Brie”. The goal today is to maintain a challenging pace and try to repeat it on the 8:00 minute mark for 4 sets. Total volume today is a little bigger as we are tackling a good dose of rowing, Wall Balls, Burpee Pull-Ups, and Hang Squat Cleans. Each set should be completed around the 6:00 minute mark, allowing for a 2:00 minute recovery which will allow just enough time to keep the intensity and pace up within this workout. Choose a focus today on how you want to attack each round as see if changing the strategy mid workout helps or if you are feeling good, stay with it and keep increasing pace. From a coaching standpoint, we are going to spend some more time on technique primers and technique for cycling Hang Squat Cleans today as that will be the most technical component of the workout.
Wednesday
P1 Strength
Double KB Deadlift or Hex Bar(2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps
*Accumulate:
2:00 Hollow Hold
30 DB Skull Crushers (2 bells)
30 DB Bicep Curls
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Strength
Deadlift (2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps @ 60%+
—
4 Rounds, For Time
EMOM, until failure
1+1, 2+2, 3+3, etc…
Toe to Bar
Deadlifts 225/155lb
*cap at 15 rounds
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WOD THOUGHTS: The prescribed tempo is 2 seconds down, no pause, then 2 seconds to the top, no pause and continue this for the duration of all 8 reps.
The way this one works is that on minute 1 you will complete 1 Toe to Bar, then 1 Deadlift. On minute 2 you will complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time in a side plank as possible, switching sides after 20 seconds on one side.
Thursday
HAPPY THANKSGIVING!!
“Gratitude”
5 Rounds for Time:
11 Power Cleans (135/95 lb)
400 m Run or Row
12 Handstand Push-Ups
22/18 cal Bike
12 Burpees
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WOD THOUGHTS: Time cap: 40:00
Goal Time: 30:00-35:00
Friday
P1 Strength
Alternating Overhead Reverse Lunges
Every 2:00 minutes, 5 Sets
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 8 Reps
Set 5: 8 Reps
Load: Choice
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Strength
Overhead Squat
Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
Pause for 1 sec on the first rep of each se
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“Black Friday”
For Time
21 Squat Snatch
9 Bar Muscle-Ups
15 Squat Snatch
7 Bar Muscle-Ups
9 Squat Snatch
5 Bar Muscle-Ups
Load: 95/65lb
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WOD THOUGHTS: We have a fun couplet here today that gives off some Amanda vibes. The goal is to stay in a similar time domain here with this being a more sprinty and fast style workout in the 4:00-7:00 minute time domain and the expectation that everyone in class finishes under the 10:00 minute mark.
Goal: 4:00-8:00 minutes
Time Cap: 12:00 minute
Saturday
For Time, With a Partner
200 Double Unders
200ft (60m) DB Walking Lunges
100 Push-Ups
100/70 Calorie Echo Bike
50 Burpees
50 Dual DB Step-Overs 24/20”
Load: 2x 50/35lb
*Assault Bike:110/80
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WOD THOUGHTS: Time Domain: 18:00-23:00
Time Cap: 28:00 minutes
Primary Objective: Complete the work evenly across the board keeping the work to rest at a 1:1 ratio
Secondary Objective: Finish Each movement in 5 minutes or less
Sunday
Every 3:00 minutes, 10 Sets
250/225m Row
200m Run
*Sub Run: 10 50Ft Shuttle Runs, 500m Bike Erg, 15/12 Cal Echo Bike
Score = Slowest Round
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WOD THOUGHTS: The goal here is to maintain a work to rest ratio around 2:1, which really helps increase lactate threshold and V02 Max capacity. Doing this for 10 sets will create a steady build of our heart rate over the course of the 10 intervals as our heart rate will gradually creep during the recovery portion of this workout, which will in turn make the next interval even harder and have the heart rate start to spike in rounds 8-9-10.
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Weekly Programming Focus: Hi Power House Community, we are now entering Week 4 of the Kratos Cycle. We have our Thanksgiving themed workout on Thursday called “Gratitude”. We will also have a fun workout Friday that still falls in line with where we are going with our progressions by targeting some heavy Overhead Squats and then into a little “Amanda” style couplet with the goal of adding in some speed and high skill movements by moving the weight on the Squat Snatch to lighter with more reps and the Ring Muscle-Ups to Bar Muscle-Ups. The workout is called “Black Friday” in reference to the fact that it is in fact “Black Friday” which means a huge shopping spree and tons of items on sale all over the internet and in stores. The rest of the week plays out with the building of progressions we have been hitting with our Push Press progression as we keep building towards that 3RM at the end of the cycle, our Tempo Deadlift moving to a 2020 tempo and 4 sets of 8 to keep building heavier and create optimal mechanics when we hit the 10RM at the end of the cycle. A special note that we are taking a little break on our specific oly progressions this week, however we are still building form and technique by placing them on Tuesday and Friday. Due to the fact that this is a Turkey Day themed week we will have some longer workouts in the mix on Tuesday, Thursday, and Sunday, which will be sure to burn off the extra calories 😉
Have fun this week and we look forward to seeing the progressions and build continue!