*weekly programming focus overview at the bottom*
Monday
P1 Strength
Double KB Push Press
Every 2:00 for 8:00
Set 1: 8 Reps
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
*After each set:
:45 Weighted Plank Hold
10 Banded Tricep Ext.
—
Strength
Push Press
Every 2:00 for 8:00
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70%
—
For Time
9-7-5-5-7-9
Power Snatch
Thruster
Bar Facing Burpees
Load: 95/65#
—
WOD THOUGHTS: The goal today is to move fast and remain close to unbroken for each set of each barbell movement. The challenge will be to move from the Power Snatch movement into the Thruster movement in a clean efficient manner, limiting the transition between them in order to keep the flow of the workout moving today. Stay light and fast, move to the ground with purpose when hitting the burpees over the bar.
Tuesday
Skill Work
—
For Time
25/20 Cal Row
50ft Handstand Walk
15 Toe to Bar
50/40 Cal Row
100ft Handstand Walk
30 Toe to Bar
50/40 Cal Row
50ft Handstand Walk
15 Toe to Bar
25/20 Cal Row
—
WOD THOUGHTS: Keep the rower at a steady state pace around 5k with the goal of being able to keep consistent quick transitions off the rower into the Handstand Walk. The 25/20 Cals should take about 75sec and the 50/40 Cals should be done in under 3:00. As we move into the Handstand Walk we are looking for consistency with 25ft segments. For athletes not as proficient in the Handstand Walk, try to tackle 10-15ft at a time and just work on chipping away here. For the Toe to Bar we are looking at holding sets in the 5-10 rep range so find a scaling modification that will allow you to hit consistent sets here.
Wednesday
P1 Strength
KB Goblet Squat
10:00 EMOM
3 Reps @ heavy weight
Alternating minutes:
Min 1: 20 Weighted Russian Twists
Min 2: 4 Renegade Rows
—
Strength
Back Squat
10:00 EMOM
3 Reps @ Goal 20 Rep for Next Week
—
8:00 AMRAP
48 Double Unders
16 American KBS
16 Goblet Squat
Load: 53/35#
—
WOD THOUGHT: The goal today is to keep the movements unbroken and cyclical. So, choose weights that will allow for this and keep the transitions quick and seamless.
Thursday
25:00 EMOM
min 1: 13/9 Cal Echo Bike
min 2: 10 Single DB Step-Overs 50/35#
min 3: 5 Strict Pull-Ups + 10 Push-Ups
min 4: 50/50ft Single Arm OH Carry 70/53#
min 5: 2/1 Rope Climbs
—
WOD THOUGHTS: This workout is meant to feel like a 25:00 steady state effort with the goal of moving with purpose while keeping the heart rate in a moderate zone. Choose loads and scales that allow for consistent movement and constant tension. We should never be moving at a sprint, and should just focus on keeping movement quality high and keeping steady.
Friday
5 Rounds for Time
400m Row
21 Deadlifts
15 Hang Power Cleans
9 Push Jerks
Load: 115/75#
—
Daily Focus: The goal today is to move steady on the run and then move steady through the barbell complex with big sets. The idea today would be to take short breaks on the Deadlift to save the grip as it is the shortest on time to put down the barbell and then try to hang onto unbroken or near unbroken sets on the rest.
Saturday
5 Person Teams for Max Reps
“O’Doyle Rules!”
4 Rounds
min 1: GHD Sit-Ups or V-Ups
min 2: Burpee Box Jump Overs 24/20”
min 3: Overhead Squats 75/55#
min 4: Burpee Pull-Ups
min 5: Rest
—
Optional Accessories
3 Sets, For Quality
8/8 Half Kneeling Rotational Medball Slam
:15/:15 Side Plank
10 Weighted Russian Twists
:15/:15 Plank Row Iso Hold
—
WOD THOUGHTS: Today, we are working in groups, but each athlete should keep track of the total reps they accumulate. The goal would be to maintain the same reps across each round, so start off conservatively and pick up the pace if possible.
Sunday
P1 Strength
Double DB Bench Press
10:00 EMOM
4 Reps
:20 Side Plank (alternate sides each minute)
—
Strength
Bench Press
10:00 EMOM
3 Reps @ 60%
—
15:00 AMRAP
3 Wall Walks
25ft Dual DB Front Rack Walking Lunges
9 Dual DB Hang Snatch
25ft Dual DB Front Rack Walking Lunges
Load: 35/25#
—
WOD THOUGHTS: Focus on starting off smooth and steady. No need to hit the Wall Walks fast from the start as these will add up. We combined these with DB Front Rack Walking Lunges to create extra fatigue in the shoulders as we target the legs. We will then move into the Dual DB Hang Snatch to create a little more added volume on the hips and shoulders before tackling another set of DB Front Rack Walking Lunges. By the time we get to the 3rd round the shoulders should be burning up a bit, so we may need to slow things down a bit here. Goal is to hit 6+ Rounds on this one.
Weekly Programming Focus: We are now heading into the week of December 5th. This is our Deload Week! This week should feel light and smooth throughout and we would like athletes to really think about managing their pace and effort on each workout to feel more flowy than at the edge of redline for these workouts. A couple are fun little challenges that should bring intensity up a bit, but for the most part we don’t really want to push as if this was a test week. Specifically, the barbell conditioning pieces are ones we could see athletes really pushing up against redline, but we want athletes to take a measured approach to these. For the strength pieces this week we are keeping percentages in the 60-70% range to focus on speed and technique in the lifts. Please talk to your athletes about managing stress and fatigue and sticking to the percentages.