*weekly programming focus overview at the bottom*
Monday
P1 Strength: Goblet Squat
In 12 minutes, establish a Heavy 3 Rep Max
Once you have established this number, complete:
Then 2×3 @ 90% of 3RM
*After each set:
:20 Hollow Hold directly into 10 Hollow Rocks
10 Strong Rower Pulls @ high resistance
—
Strength
Back Squat
In 12 minutes, establish a Heavy 3 Rep Max
Once you have established this number, complete:
Then 2×3 @ 90% of 3RM
—
For Time:
1000m Row @ 5k pace
into:
4 Rounds of,
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans, 2×50/35lb
50 Double-Unders
—
WOD THOUGHTS: You must hold your 5k row time or faster. This puts a little emphasis on the effort we put forth in the row before tackling the rest of the conditioning effort. For those that only know a 2k time then 5k would be at a pace 2k + 7sec/500m
Tuesday
P1 Strength
Double DB Clean and Jerk
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks
4 Sets: 1 Clean and Jerk (increase weight)
*Rest as needed between sets
*Accumulate: 3:00 weighted wall sit and
30 DB Rows (each arm)
—
Strength
Clean & Jerk
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
*Rest as needed between sets
% are based off your 1rm clean & jerk
—
3 Rounds, For Time:
30 Wall Balls 20/14lb
20 Chest to Bar Pull-Ups
10 Deadlifts 275/185lb
—
WOD THOUGHTS: Primary Objective: Achieve goal time
Secondary Objective: Select the option that YOU need. option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace.
Naturally, your first round will be the fastest. But after the first round we really want to see steady pace for rounds 2 and 3, so plan the sets of chest to bar according to your ability in order to maintain consistent pacing throughout.
Wednesday
20:00 EMOM
Min 1&2: 30 Shuttle Runs (25ft=1 rep)
Min 3: 15 Hang Power Snatch 75/55lb
Min 4: Max Burpee Box Jump Overs 24/20”
Min 5: Rest
*Shuttle Runs: each 25ft = 1 rep
—
WOD THOUGHT: We should hit the 400m run with good intensity here and focus to keep it at around 5k or a little faster before tackling the hang power snatch. The 15 reps of hang power snatch should be at a load that you can go unbroken while maintaining good form even under fatigue. Some may choose to do 9/6 in order to keep the heart rate down. For the burpee box jumps we want to see high effort and work the entire minute.
Thursday
Every 10:00 minutes, 3 Sets
50/40 Cal Row
30 Medball Weighted Sit-Ups 20/14lb
40/30 Cal Echo Bike or 44/33 Cal Assault Bike
200ft Dual KB Front Rack Carry 53/35lb
—
WOD THOUGHTS: Work at a pace around 5k effort on the rower, then try to stay steady through the medball sit-ups before jumping on the back and hitting what feels like 10:00 max effort pace before jumping off the bike and moving towards the dual kb front rack carry, where we are looking to lock in a quality braced position while under fatigue.
Friday
23.3
FRIDAY NIGHT LIGHTS
Workout TBD – check in Thursday night after 7pm
Saturday
Partner Barbell Conditioning
12 Rounds Alternating w/partner, For Time:
12 Deadlifts
9 Hang Power Clean and Push Jerk
6 Front Squats
Load: 135/95lb
—
WOD THOUGHTS: Stimulus: Barbell Conditioning / Muscular Endurance and Stamina
Primary Objective: Unbroken Barbell Complex
Secondary Objective: Complex as fast as possible
Sunday
20:00 AMRAP
10 Burpee Pull-Ups
15 Box Jumps 24/20”
200m Row or 500m Bike
—
Pump Finisher
8:00 for Quality
15/10 DB Deficit Push-Ups
15 Dual DB Bicep Curls
10/10 Single Arm DB Rows
—
WOD THOUGHTS: Primary Objective: 6+ Rounds
Secondary Objective: 1 min or less per movement
Stimulus: Bodyweight conditioning / muscular endurance
Focus: steady state pace and smooth effort throughout.
—
Weekly Programming Focus: We are now in the final week of the Open and with that comes a bit of excitement, as well as a little let down for some, as the fun of the Open announcement and getting ready to tackle the workout on Friday will now be over. We will be carrying on with the same flow to the week as we lead into the Open, with our more specific strength and weightlifting pieces at the front of the week and then reducing volume a bit on Wednesday/Thursday heading into the Open Workout on Friday. This week we are tackling a heavy 3RM Back Squat on Monday, followed by some heavy Clean and Jerks on Tuesday. These will be our focused heavy lifts for the week unless you are doing the alternate workout on Friday where we do have a 3RM Bench Press being tested. Gyms not putting this into your daily schedule you can put up as an optional accessory piece for those that really want to see where they are at for their bench press max. Have fun this week and go crush the Open!