*weekly programming focus overview at the bottom*
Monday
P1 Strength
Double KB Squats
15:00 Running Clock
8 Reps + 15 Banded Lat Pull Downs
8 Reps + 20 Plate Russian Twists
5 Reps + 15 Banded Lat Pull Downs
5 Reps + 20 Plate Russian Twists
R: 2:00-3:00 b/s
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Strength
Back Squat
15:00 Running Clock
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
R: 2:00-3:00 b/s
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5 Sets, For Max Reps
2:00 AMRAP
15 Pull-Ups
15 Wall Balls 20/14#
-Max Cal Row
R: 1:00 b/s
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WOD THOUGHTS: There are 5 sets in this one with minimal rest between each set, so be sure to pace this one accordingly. We want to see close to unbroken sets on the Pull-Ups or even just 3 quick sets of 5 depending on your skill level before moving into 15 unbroken Wall Balls. If you can’t go unbroken throughout on the Wall Balls, consider adjusting the load to allow for that. Push the pace on the rower each set, with the caveat that we would love to see even numbers across, so keep effort roughly at 85-88% in order to not go over redline.
*Goal: 16-20 Calories
Tuesday
P1 Strength
Double DB Bench Press
12:00-15:00 Running Clock
4 Sets x 10 Reps
*Accumulate 50 Reps each
Banded Flys
Banded Tricep Extensions
Banded Curls
R: 2:00 b/s
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Strength
Bench Press
12:00-15:00 Running Clock
4 Sets x 10 Reps @ 60%+
R: 2:00 b/s
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Every 4:00 for 16:00
25 American KBS 53/35#
20 Renegade Rows 50/35#
15 DB Deficit Push-Ups
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WOD THOUGHTS: The focus should be on unbroken sets from the KBS to the Renegade Rows to the Push-Ups, understanding this may limit transition time and not get you your fastest time for each set across. The reason for this is that you will get a bigger stimulus hypertrophy wise from going unbroken on each set. Time Per Set: 2:30-3:00 Renegade row: in Tall plank, Right arm row + Left arm row = 2 renegade rows.
Wednesday
Gymnastics prep work
—
For Time
200ft Farmers Carry (2×50/35#)
800m Row
200ft Farmers Carry (2×50/35#)
60 GHD Sit-Ups
100ft Handstand Walk
40 Dual DB Step-Overs 24/20” (2×50/35#)
100ft Handstand Walk
20 Burpee Box Jump Overs 24/20”
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WOD THOUGHT: This is one of those workouts that looks hard on paper and definitely is just that. The goal would be to start things off moderately on the front half before tackling the back half. Once we get to the Handstand Walk, the workout will really kick up and challenge your ability to stay moving and limit any big rest periods. Focus on quick bites of each movement and limiting rest periods as you make your way through this challenging chipper.
Time Domain: 20:00-27:00
Time Cap: 30:00
Thursday
Strength
Power Snatch
Every 2:00 for 16:00
1.1.1.1.1, starting @ 65% of 1RM
Rest: :10 b/reps
—
For Time
50 Double Unders
15 Deadlifts
50 Double Unders
12 Deadlifts
50 Double Unders
9 Deadlifts
50 Double Unders
6 Deadlifts
50 Double Unders
3 Deadlifts
Load: 225/155#
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WOD THOUGHTS: This workout should be a sprint today. Challenge yourself to keep things unbroken throughout with fast transitions today. The Deadlift weight should be one that gets challenging by reps 12-13-14-15, but is doable to hit unbroken. The dubs will get challenging as the heart rate increases and rest between them decreases with the shorter reps on Deadlifts between sets. Push the pace, maintain form and hang on.
Friday
P1 Strength
Double DB Front Rack Reverse Lunges
8/8 Reps
12/12 DB Bent Over Rows
6 Strict Knees to Elbows
Every 3:00 for 12:00
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Strength
Front Rack Reverse Lunges
Every 3:00 for 12:00
8/8 Reps @ 44-51% of Front Squat
—
9:00 AMRAP
4 Bar Muscle-up
8 Handstand Push-Ups
12 Alt Pistols
—
Daily Focus: We are looking for a quick density based gymnastics workout today with Bar Muscle-Ups + Handstand Push-Ups + Alt Pistols. Each movement is meant to be in working range that should be able to be done unbroken or atleast the first couple sets with very brief transitions between movements as there if very minimal interference between them.
Saturday
20:00 AMRAP
23 Wall Balls 20/14#
23 Toe to Bar
23 Lateral Burpees
23 Power Cleans 135/95#
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Core Finisher
7 Minute Abs
7:00 AMRAP
:10 Seated Pike-Up Hold
:20/:20 Side Plank
:30sec Hollow Hold
:40sec Forearm Plank
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WOD THOUGHTS: We are tackling a challenging 20:00 AMRAP with the goal of staying moving with quick sets on the Wall Balls and Toe to Bar, then finding a steady state pace on the Lateral Burpees before moving into quick singles on the Power Cleans. By quick sets on the Wall Balls, we mean done in 2 sets of less and for the Toe to Bar we would like to see sets of 5-10 linked at a time.
Sunday
23 Rounds for Time
2 Devils Press 50/35#
4 Box Jumps 24/20”
8/6 Cal Echo Bike
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WOD THOUGHTS: Today, we have a very challenging 23 rounder with the goal of moving consistently and staying in a pretty steady state pace across. Each movement has the ability to jack the heart rate up, so watch those transitions and just stay moving.
Time Domain: 35:00-45:00 & 46:00 Time Cap
Weekly Programming Focus: We are now in our second transition week and rolling through the holidays and New Year with some fun workouts and some New Years themed workouts as well as workout names based on classic New Years Eve movies. We still want to be putting in some work on the lifts and overall capacity work this week, so we are tapping into some heavy Back Squats on Monday, Heavy Power Snatches for 5s on Thursday and hitting some pressing volume on Tuesday with a 4×10 Bench Press. On Friday, we added in some moderately challenging Front Rack Reverse Lunges with the idea of hitting some specific unilateral strength work. We have rotated these in before and will be doing so, while also combining some volume DB Walking Lunges as well during the next cycle. Get ready for a fun week and the Open Prep Cycle coming right around the corner.
