*weekly programming focus overview at the bottom*
Monday
For Time:
15/12 Cal Row
14 Single Arm Dumbbell C&J 50/35#
50 Wall ball 20/14#
15/12 Cal Row
14 Single Arm Dumbbell C&J
40 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
30 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
20 Wall ball
15/12 Cal Row
14 Single Arm Dumbbell C&J
10 Wall ball
*alternate arms on db c&J reps every 7 reps
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WOD THOUGHTS: We are looking for big sets of Wall Balls today, while staying steady on the Row and SA DB Clean and Jerk. The goal today is to come out strong on that first set of 50 and attack it in 3 sets or less. Use the row to recover and stay steady on the C&J. There will be little interference, so work the transitions and keep things cyclical.
Tuesday
P1 Strength
10:00 EMOM
2 DB Hang Power Snatch + 2 DB Goblet Squat
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Strength
10:00 EMOM, For Load
2 Hang Power Snatch + 1 Hang Squat Snatch
start @ 60% of limiter
—
Every 5:00 for 20:00
.31M Bike
12 Toe to Bar
8 Lateral Burpees over the Bar
12 Hang Power Snatch 75/55#
8 Lateral Burpees over the Bar
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WOD THOUGHTS: This is a burner today! We will be tackling a quick set of 200m Run directly into Toe to Bar + Lateral Burpees + Hang Power Snatches + Lateral Burpees. The Power Snatch weight is meant to be light and unbroken, but will be the most challenging part of the EMOM as grip will become a factor.
Wednesday
P1 Strength
10:00 EMOM, For Load
3 Double DB Push Jerk
*Alternating minutes:
Min 1: :15 HS Hold
Min 2: :25 Weighted Wall Sit
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Strength
10:00 EMOM, For Load
2 Push Jerk + 1 Split Jerk
start @ 60% of limiter
—
For Time
75/60 Strict Pull-Ups
Every 2:00 Complete
10 Dual DB Bench Press 50/35#
*Bench Press starts at 2:00 mark, not at 0:00
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WOD THOUGHT: This is a fun little couplet with everyone starting on strict pull-ups before moving into a DB Bench Press on the 2:00 mark. The goal for the workout is to start that first set with some big numbers. Getting somewhere in the range of 20 to 30 reps done before you have to start on Bench Press. We will then assume athletes are getting 10-15 reps each set for the remainder of this workout, which should yield times in the 9:00-12:00 range and roughly 4-6 sets of Bench Press.
Thursday
Strength – Midline Work
15:00 Running Clock to Complete
5 Sets
3/3 Turkish Get-Up
200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken
R: as needed b/s
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15:00 EMOM
min 1: Cal Ski
min 2: Cal Row
min 3: Rest
min 4: Cal Bike
min 5: Rest
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WOD THOUGHTS: This is a challenging little mixed mono EMOM with the idea of hitting two challenging minutes on the Ski and Row before sprinting the Bike. With each machine we are looking at an increasing number of calories. So, build intensity from the Ski into the Row, before fully letting out the tank on the Bike. Also, there are only 3 rounds here so pace accordingly and try to increase calories from round 1-3.
Friday
P1 Strength
Double DB Squat Clean
10:00 EMOM
2 Reps
*:15 Banded Palloff Hold (alternate sides)
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Strength
Squat Clean
10:00 EMOM
1 Rep, building from 60% to heavy for the day
—
3 Sets
4:00 AMRAP
5 Deadlifts 275/185#
9 Handstand Push-Ups
12 Box Jumps 24/20”
R: 2:00 b/s
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Daily Focus: Today we are getting after a fun little triplet here with the emphasis on moderate/heavy Deadlifts and Handstand Push-Ups. The Box Jumps should be smooth and steady today to allow the body to come back around for an unbroken set of 5 on the Deadlifts. The goal today is to finish each round in 2min or less which should mean that per set our goal is 2+ rounds. Each round will start back on the Deadlift. This will equate to 6-8 rounds of 5 reps @ 275/185#, 125/84kg on the Deadlift, so plan accordingly when choosing the correct loads.
Saturday
12 Days of Fitness
For Time
1 Rope Climb
2 Wall Walks
3 Power Snatches (135/95)
4 Bar Facing Burpees
5 Deadlifts (135/95)
6 Chest-to-Bar Pull-Ups
7 Box Jump Overs (24/20 in)
8 Front Squats (135/95)
9 Toes-to-Bars
10 Single Bell Devil Press (50/35)
11 Thrusters (135/95)
12 Turkish Get-Ups (53/35)
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WOD THOUGHTS: **This is performed just like the 12 Days of Christmas Song**
Round 1: as 1 Rope Climb
Round 2: as 2 Wall Walks + 1 RC
Round 3: as 3 Power Snatch + 2 WW +1 RC
and so on… until the final round of 12-11-10-9-8-7-6-5-4-3-2-1
Time Domain: 30:00-40:00
Time Cap: 45:00
Sunday
Merry Christmas! Gym Closed!
Weekly Programming Focus: We have just finished up our PRVN Base Phase and are working our way through the holiday season and a little transition phase. I am sure your members will still stay active and consistent, however some will be gone and others will be stopping in and dropping into your classes. This is the perfect time to have some fun with programming, get back to some old school variance, while still keeping touches of some heavy lifting as well as technical Oly work. This Friday we will be hitting the 12 days of Fitness workout. The goal with this workout is to build in some fun with the community while also keeping the workout in a style that will allow for large classes and minimal equipment use. The rest of the week builds around that workout to minimize total volume while still pushing the needle forward.
