*weekly programming focus overview at the bottom*
Monday
P1 Strength: DB Snatch
Every 90 seconds, 5 Sets
2 DB Power Snatch (1 each arm) + 2 DB Squats
*Increasing weight each set
into..
Every 90 seconds, 5 Sets
2 DB Power Snatch (1 each arm)
*Increasing weight each set
*After each set:
5 Pause Banded Face Pulls
10 Hollow Rocks
—
Strength
Snatch
Every 90 seconds, 5 Sets
1 Power Snatch + 1 Squat Snatch
Starting, holding @ 80% across
into..
Every 90 seconds, 5 Sets
1 Squat Snatch @ 80%+
—
Every 2:00 minutes, until failure or Cap
36 Double Unders
12 Overhead Squats (95/65lb)
Each new interval increases the overhead squats by 4 reps. (12,16,20,24, and so on…)
—
WOD THOUGHTS: Focus: Overhead Squat Cycle Rate and Double Under Accuracy
Primary Objective: Maintaining points of performance in the overhead squat while improving squat cadence and speed.
Secondary Objective: complete 4+ rounds
Tuesday
3 Rounds, For Time:
32/24 Cal Row
24 Alt Dumbbell Hang Clean and Jerks (50/35lb)
16 Burpee Box Jumps 24/20”
8 Power Cleans (185/125lb)
—
WOD THOUGHTS: Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.
Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.
Idea: write your plan down prior to starting, and see how well you are able to stick to the plan
Wednesday
P1 Strength
Double DB Push Press
Every 2:00 minutes, 5 sets
Sets 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 Reps
*Increase weight by feel
*Accumulate: 50 push-ups, 75 sit ups and 100 air squats
—
Strength
Push Press:
Every 2:00 minutes, 5 sets
Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85%
—
3 Sets:
3:00 minutes AMRAP
15 Dumbbell Bench Presses 50/35lb
300ft Farmers Carry with Dumbbells
Max Strict Pull-Ups in the Remaining Time
R: 2:00 b/s
—
WOD THOUGHT: Score: Strict Pull-Ups
Primary Objective: Strict Pull-Ups accumulating as many as possible
Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.
Thursday
20:00 EMOM
min 1: Handstand Walk for Distance 25/25ft , (7m/7m) Segments
min 2: 15-20 Unbroken V-Ups
min 3: Shuttle Run for Distance 25/25ft , (7m/7m) Segments
min 4: 1:00 Machine Choice @ active recovery
—
WOD THOUGHTS: Focus: practice Handstand Walks with increasing fatigue and midline interference.
Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.
Secondary Objective: Maintain 400ft+ of Shuttle Runs
Friday
23.2
FRIDAY NIGHT LIGHTS
Workout TBD – check in Thursday night after 7pm
Saturday
3 Person Team Workout
For Time:
20 Strict Weighted Pull-Ups (total)
40 Synchro Deadlifts 225/155lb
40 Synchro Alt DB Hang Snatch 50/35lb
60 Synchro Pull-Ups
40 Synchro Alt DB Hang Snatch 50/35lb
40 Synchro Deadlifts 225/155lb
20 Strict Weighted Pull-Ups (total) 50/35lb
*Strict Weighted Pull-Ups = Accumulate reps as group, while 1 partner holds deadlift
Alt DB Hang Snatch, Deadlifts, Toe to Bar = 2 Partners Working Synchronized, 1 Resting
—
WOD THOUGHTS: Stimulus: 3 Person Team Workout / Communication / Synchro Reps / Pulling Emphasis
Primary Objective: Complete the work evenly across all 3 partners
Secondary Objective: Work for sets of 5+ on each and every movement as you rotate through synchronized reps with your partners
Sunday
Every 7:00 minutes, 3 Sets:
15 Toes to Bar
50ft (15m) Dual Kettlebell Lunge, Left Arm Overhead + Right Arm Front Rack
25/18 Cal Echo Bike or 28/21 Cal Assault Bike
50ft (15m) Dual Kettlebell Lunge, Right Arm Overhead + Left Arm Front Rack
15 Toes to Bar
Load: 53/35lb
—
WOD THOUGHTS: Score: Fastest completed round
Primary Objective: Either complete the bike under 1:30 minutes or unbroken on the opening sets of toes to bar. And for as many rounds as possible unbroken on the last set of toes to bar. If you need more machine work, you know which one to focus on and same for the toes to bar, if you need more work on that movement, hit that as your primary.
Secondary Objective: Complete each set under 5:00 minutes
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Weekly Programming Focus: We are now in the second week of the Open. Because of the timeline on when we are sending out this document we may make some adjustments to next weeks program after the Open announcement to make sure the weeks are flowing well together, but we will assume for the most part that the Open workout shouldn’t derail the planned programming all too much. This week we are tapping into some heavy snatches on Monday before hitting a challenging chipper style 3 round workout before heading into a more upper body strength workout on Wednesday. The idea with the flow here is to have some more intensity placed on Monday and Tuesday, reduce the intensity on Wednesday, then move into a skill focused day with a little bit of aerobic work on Thursday in order to roll into Friday feeling fresh and ready for the Open workout. Our alternate Friday workout has our Front Squat progression placed in here, so for any athletes that really want to keep the squat focus in their programming should do the Front Squat progression after the Open workout on Friday. We will then have a fun 3 person team workout that will challenge communication and some synchro style movements. For those that feel placing that in their will be too much of a challenge for the majority of their gym. We will just up the reps a bit and have them work to accomplish the work by splitting it into 2s or 3s. This is an easy workout to make a partner workout if you do not want to have it include synchro style movements.