*weekly programming focus overview at the bottom*
Monday
P1 Strength: Goblet Squats
Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
*Accumulate 2:00-3:00 Handstand Hold
Accumulate 2:00-3:00 Weighted Wall Sit
—
Strength: Back Squat
Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 5 @ 75%
Set 2: 3 @ 80%
Set 3: 1 Rep @ 85%
*If you are feeling good today, speed on the bar is there, can add 3-5% on each on subsequent rounds
—
8:00 AMRAP
10 Toe to Bar
15 Wall Balls (20/14lb), 10/9ft
35 Double Unders
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WOD THOUGHTS: Focus today is more on the skill acquisition department and transition practice rather than a pedal to the metal challenging workout. We should feel smooth and be working for unbroken sets.
Tuesday
P1 Strength
Double DB Clean and Jerk
Every 3:00 for 15:00
Set 1: 4
Set 2: 3
Set 3: 3
Set 4: 3
Set 5: 2
* 15 Bent Over Reverse Flys
Max DB Pinch Grip Hold
—
Strength
Clean and Jerk
Every 3:00 for 15:00
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+
—
12:00 EMOM
Min 1: 3-5 Wall Walks
Min 2: 15-20 Chest to Bar Pull-Ups
Min 3: 8-10 Dual DB Hang Clean and Jerk 50/35lb
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WOD THOUGHTS: Focus: Skill Capacity Training. Should feel like the heart rate is getting elevated, but more of a muscular stamina piece to touch on before the open.
Wednesday
P1 Strength
Single DB Muscle Snatch
8:00 EMOM
1 Rep (each arm)
*Building to a heavy for the day
:15 Hanging Knee Tuck Hold
—
Strength
Muscle Snatch
8:00 EMOM
1 Rep, building to a heavy for the day
—
For Time:
20 Power Snatch (95/65lb)
20 Bar Facing Burpees
15 Power Snatch (35/95lb)
15 Bar Facing Burpees
10 Power Snatch (155/105lb)
10 Bar Facing Burpees
—
WOD THOUGHT: Additional element to this workout is changing the plates yourself.
If grip is a factor for you, break up the snatches from the start, look to do manageable sets from the beginning and if you still feel great on the final bar then go for it, blow the doors off.
Thursday
Every 3:00 minutes for 36:00 minutes
*alt between the two stations*
Station 1: 500/450m Row
Station 2: 40/28 Cal Echo or 45/32 Cal Assault Bike
—
WOD THOUGHTS: Holding a 8/10 effort for both, the goal is to achieve maximum rest and consistency across sets.
Friday
23.1
FRIDAY NIGHT LIGHTS
Workout TBD – check in Thursday night after 7pm
Saturday
Bar Muscle Up Progression Work
—
Partner Workout
3 Rounds, For Time w/ partner
6 Rope Climbs, 15ft
20 Front Squats, (135/95lb)
10 Burpee Ring Muscle Ups
20 Deadlifts, (135/95lb)
10 Alternating Wall Walks
—
WOD THOUGHTS: The goal here would be to go 1 to 1 on rope climbs right into sets of 10 on the front squats and back to 1 to 1 on the burpee ring muscle-ups before sets of 10 on the deadlifts and then 1 to 1 on the alternating wall walks. The alternating wall walks are the only movement prescribed that we need to do 1 to 1, but that is the expectation for all gymnastics movements today.
Sunday
P1 Strength
Every 2:00 minutes, 3 sets
2 DB Strict Press + 3 DB Push Press
Every 2:00 minutes, 3 sets
2 DB Push Press + 3 DB Push Jerk
Every 2:00 minutes, 3-4 sets
2 DB Push Jerk
*Increasing weight by feel, building to a heavy 2 rep Push Jerk by the end
—
Strength
Every 2:00 minutes, 3 sets
1 Push Press + 3 Push Jerks
Starting @ 80% of 1rm push press and increase load to 85% of 1rm push press
Every 2:00 minutes, 3 sets
1 Push Jerk + 3 Split Jerk
Starting @ 80% of 1rm push jerk and increase load to 85% of 1rm push jerk
Every 2:00 minutes, 3-4 sets
1 Split Jerk
Starting @ 85% of 1rm split jerk and increase load to a heavy single for the day.
—
3-5 Sets, For Quality:
5 Barbell Hip Thrusts with pause at the top for 2 seconds, moderate load
7 Bent Over Barbell Rows, same load as hip thrusts
9 Standing DB Overhead Tricep Extension
Rest as needed between sets
—
WOD THOUGHTS: Starting @ 85% of 1rm split jerk and increase load to a heavy single for the day.
Opportunity for you to max out, our goal is for you to get around 95% of 1rm split jerk. We are just working into some quality accessory work here that should take about 15:00 minutes to get through. The focus is on the posterior chain, mid-back engagement and overhead pressing strength (specifically the finish and lockout on barbell movements)
Weekly Programming Focus: This is the first week of the Open and with that means a lot of fun, excitement, stress, and work for Affiliate Owners and Coaches alike. With that being said we will be writing up strategy, class management ideas to better run the day, and will also be providing a workout that is written up already to be put in place of the Open if you are in a time zone that doesn’t receive the workout until mid-day Friday or if you are an affiliate that has Friday Night Lights for the Open and another prescribed workout for the main classes on Friday. This week we will be packing in strength work and skill work early in the week, while keeping volume down in order to peak for Friday’s workout. For those really going after it on Friday, let them know an extra rest day, lowering the intensity, etc. might be a good idea this week to have the system ready to throttle down and tackle the first open week!