*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 2:00 minutes, 5 Sets
Double DB Clean and Jerk Complex
1 DB Pause Clean Below Knee + 1 DB Clean + 1 DB Push Jerk
Set 1: 2+1+1 reps
Set 2: 2+1+1 reps
Set 3: 1+1+1 reps
Set 4: 1+1+1 reps
Set 5: 1+1+1 reps
*Accumulate:
2:00 Hanging Knee Tuck Hold
300Ft Double Farmer Carry (heavy load)
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Strength
Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
Cleans are not touch and go
Percentages are based off your 1rm Clean
*These are Squat cleans*
—
Every 4:00 minutes, 3 Sets
Power Clean + 5 Shoulder to Overhead
Power Clean + 4 Shoulder to Overhead
Power Clean + 3 Shoulder to Overhead
Power Clean + 2 Shoulder to Overhead
Power Clean and 1 Shoulder to Overhead
Load: 135/95lb
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WOD THOUGHTS: For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for Push Jerks today to be the primary movement for shoulder to overhead with the focus on teaching the Push Jerk. work to find the vertical dip and drive, hit extension and come right back under into a quarter squat receiving position with a strong overhead locked out catch before standing fully then receiving back in the dip for TnG Push Jerk Reps
Tuesday
P1 Strength
Part A: Tempo Overhead Squat 3 x 6
*Can use an empty bar, light band or TRX for OH Squats. If they can squat but still want to use a bar, they could Reverse Lunge with a pause at the bottom of each lunge
Part B: Tempo Goblet Squat
Set 1&2: 8 Reps
Set 3&4: 6 Reps
*Rest as needed between sets
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Strength
Take a 20:00 minute clock to complete the following
Part A: Tempo Overhead Squat
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1rm Overhead Squat.
The prescribed tempo for each rep today is 3 Seconds Down, 1 Second Pause, 3 Seconds Up, 1 Seconds Rest before transitioning into the consecutive rep.
Part B: Tempo Back Squat
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
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4 Sets, For Max Reps
1:45 AMRAP, 1:15 Rest
:30 second Wall Sit
5/5 Single KB Front Rack Step-Ups 24/20”
-Max Goblet Squats in Remaining Time
Load: 70/53lb
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WOD THOUGHTS: Hypertrophy/Strength: The extended time under tension stimulates muscle growth and improves strength. In Crossfit or for all sports for that matter where strength and muscle endurance are essential, tempo squats can be an effective training tool.
Movement Control: The controlled nature of tempo squats helps you develop better movement control and technique. It enforces proper form, ensuring that you are not using momentum to complete repetitions. This can lead to better lifting mechanics in functional movements often found in sports like CrossFit or weightlifting.
Goal: Have :30-:45 seconds to complete Squats
Primary Objective: Complete 10+ Goblet Squats each set
Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds
Wednesday
Gymnastics Skill Work
—
20:00 minute EMOM
Minute 1: Max Calorie Machine
Minute 2: 5/4 Bar Muscle-Ups
Minute 3: 8 Burpee Box Jump Overs 24/20”
Minute 4: 15 GHD Sit-Ups or 15 V-Ups/Tuck-Ups
—
WOD THOUGHTS: Goal: 10-15 Calories on Machine
Machine can be Assault Runner, Echo Bike, Row, Ski, Bike Erg
We are leaving this open-ended today to allow athletes to work on their specific weakness machine today or lean into a strength if they are training for something specific.
Thursday
P1 Strength
3 x 10 Tempo Double KB Deadlift
Rest 3:00 minutes between sets
*After each set:
Max Handstand or Plank Hold
10 Wall Ball Side Toss against wall (each side)
—
Strength
3 x 10 Tempo Deadlift
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.
—
For Time
10-20-30-40-50
American KBS 53/35lb
50 Double Unders after each set of KBs
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WOD THOUGHTS: Primary Objective: Complete the KBS Unbroken through the round of 30 reps
Secondary Objective: Unbroken Double Unders
Stimulus: Posterior Chain / Muscular Stamina/ Grip
Friday
10:00 minute AMRAP
1000m Run
In the Remaining Time Complete AMRAP
10 Thrusters 95/65lb
10 Pull-Ups
Directly into..
10:00 minute AMRAP
100/80 Calorie Row
In the Remaining Time Complete AMRAP
10 Wall Balls 20/14lb
10 Push-Ups
Directly into..
10:00 minute AMRAP
100/70 Calorie Echo Bike
In the Remaining Time Complete AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
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WOD THOUGHTS: We have a long workout today to finish off the week. The goal here today is to maintain a consistent pace throughout the entire 30:00 minutes. Even though we are mixing up the movements, we should be thinking about each section as a continuation of the previous and working our way to complete 3 rounds of each set of movements to finish off each 10:00 minute AMRAP. For class management purposes we can start athletes on different stations today and even some on a delay if necessary to allow for everyone to tackle this workout as prescribed. Remember that we are going to be implementing one workout a week that hits or is above that 30:00 minute time domain during this cycle as a focal point to increase our overall work capacity and resiliency.
Saturday
“MONIT”
5 rounds for time:
50 step-ups with 45-lb. barbell, 20-in. box
15 Cleans,135/95lb
50 step-ups with 45-lb. barbell, 20-in. box
10 Snatches 135/95lb
*complete with a partner*
*cleans and snatches are full squat
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WOD THOUGHTS: Time Domain: 30:00-40:00
Time Cap: 45:00
Here we have an alternate hero WOD for the day, that equally has some pretty killer step-ups with a barbell and working into cleans and snatches. The cleans and snatches can be power today and should be. Unload the bar to work into the step-ups then load back up for the next round or have an alternate bar.
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Cavalry, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Nicole
Sunday
20:00 minute EMOM
min 1: 5 Tempo Bench Press
min 2: 50ft (15m) Front Squat Rack Walking Lunges
min 3: 10 Dual KB Bent Over Row
min 4: Rest
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Post WOD Accessories
4 Sets, For Load
10 Dumbbell Chest Flys
10 JM Press to Rollback Tricep Extension
-Max Dumbbell Hex Press
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WOD THOUGHTS: Bench Press Tempo
The tempo for each rep is 3 Seconds Down, 1 Second Pause, Explode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 5 reps.
Bench Press should start @ 60-65% of 1RM Bench Press and increase to 5RM for the day.
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Weekly Programming Focus: We are now in Week 2 of the Kratos Cycle. This week we are moving into the Clean and Jerk for our oly focus before hitting our Squat Cycle with the Tempo Overhead Squat and Tempo Back Squat. Then on Thursday we are continuing our Deadlift progression to finish off our main strength progressions in the week.. The way we will play with this progression is to rotate the days that we have things come up while leaving enough time between the movements to allow for recovery, while at the same time hitting them frequently enough to create the adaptation we are looking for. Our long workout this week comes on Friday with a continuous 3×10 minute AMRAP that will pack a punch. We also are tackling our high skill gymnastics work with Bar Muscle-Up progressions on Wednesday. All in all, we are looking to keep the entire week and cycle very well balanced with the mix of strength, skill, and overall capacity conditioning. Have fun and get after it!