*weekly programming focus overview at the bottom*
Monday
P1 Strength: DB Snatch
Every 2:30 minutes, 6-8 Sets
2 Alternating DB Snatch
*Building in weight each set
*Accumulate: 50/50 Single Leg Glut Bridges and
50 Lu Raises, Light Load
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Strength
Every 2:30 minutes, 8 Sets
1 Squat Snatch
Starting @ 75% of 1rm and increase load each set
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12 minute AMRAP:
14 Burpees to Target
8 Dual DB Box Step Overs, 24/20”, 50/35lb
14 Toe to Bar
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WOD THOUGHTS: *Target: just above reach. Focus is high effort, midline stamina, and grip. The burpees today are to a target and the only goal here is to move fast, and get to the DB’s. Once we pick up the DB’s challenge yourself to hold on and stay unbroken. This will affect the Toe to Bar, but we want to work on challenging you a bit here to still stay strong with big sets on Toe to Bar with grip fatigue.
Tuesday
P1 Strength
Double DB Clusters/Thrusters
Every 3:30 minutes, 5 sets
3 DB Cluster, unbroken (tng)
2 DB Thrusters, unbroken
1 DB Thruster
*Increase weight each movement
*After each set: 8-10 Feet Elevated Ring Rows
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Strength
Clusters / Thrusters
Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%
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For Time:
21-15-9
Dual KB Hang Clean and Jerk 53/35lb
Chest to Bar Pull-Ups
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WOD THOUGHTS: Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible throughout. 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. RPE: 9/10
Wednesday
8:00 AMRAP:
1200/1000m Row
Max Cal Echo Bike
Score: Total calories on Echo Bike
*Each new AMRAP increase row by 200m.
Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m
Rest 4:00 minutes between AMRAPS
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WOD THOUGHT: Primary Objective: Bike Calories and Effort / Push Here
Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set
Thursday
P1 Strength
Double DB KB Deadlift
Take 15:00 to Establish a 3RM
*Accumulate: 3 Minute Hanging L-Sit or Hanging Knee Tuck
50 Banded Tricep Extensions
50 Banded Hammer Curls
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Strength
Deadlift
Take 15:00 to Establish a 3RM
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12:00 EMOM
min 1: 8 Deadlifts @ 65% of Established 3RM
min 2: 8 Box Jumps 30/24”
min 3: Max Strict Handstand Push-Ups
min 4: Rest
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WOD THOUGHTS: Primary Objective: Maintain sets of 5+ unbroken on the Strict Handstand Push Ups. Secondary Objective: Maintain smooth controlled tempo on deadlifts. (Think 20×1 Tempo)
Friday
For Time:
100 Double Unders
50 Alternating SA DB Hang Power Snatches, (50/35lb)
100 Double Unders
100 Wall Balls, (20/14lb), 10/9ft
100 Double Unders
50 Alternating SA DB Hang Clean and Jerks, (50/35lb)
100 Double Unders
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WOD THOUGHTS: Today, challenge yourself to hang on to both the Dumbbell and Wall Balls as best as possible. We want to use the Double Unders as an opportunity to dial in your breathing and to prepare yourself for the upcoming movements. The back end of this workout is the crux and we want you to try and finish strong, so start at a pace that will allow for this.
Saturday
3 Person Team Waterfall
2 Rounds for Time
30/24 Cal Row
300ft Farmers Carry (70/53lb)
30 Dumbbell Bench Press (50/35lb)
30/24 Strict Pull-Ups
30 Hand Release Push-Ups
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WOD THOUGHTS: Each athlete will go through 2 rounds of the workout with the 1st athlete jumping onto the rower while the other two rest. Once the first athlete is off the rower, they will move to the farmers carry, while athlete 2 jumps on the rower, athlete 3 will jump on the rower once athlete 2 is off the rower and athlete 2 will move onto the farmers carry only if athlete 1 is off the farmers carry. The workout will proceed like this until all 3 athletes have completed 2 rounds of the workout.
Sunday
2:00 AMRAP, until completion
200m Row
Max Dumbbell Burpee Box Step-Ups 24/20” (50/35lb)
1:00 Rest b/s
*Continue until 50 Reps
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Rotational Core Strength
12:00 Clock, Complete 4 Sets
8/8 Half Kneeling Rotational Medball Slam
6/6 Rotational Landmine Clean and Press
50/50ft (15m/15m) KB Crossbody High/Low Carry
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WOD THOUGHTS: The focus today is on pushing the pace in the run and then finding a steady strong pace on the Dual DB Burpee Box Step-Ups. The goal is to accumulate 10+ reps on each set.
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Weekly Programming Focus: We are now past the Open. Congrats to everyone that completed the Open and a huge thank you to you coaches for putting on a great experience for all of your members. We know how challenging the logistics are of the Open, so I am sure for some of you it is a sigh of relief to be done with the Open and moving forward with more normal weeks ahead. For all those that are moving onto Quarterfinals, a huge congratulations, as year in and year out the top 10% keeps getting better and better! For the majority I know we are excited to put a bow on this cycle and get ready for a new cycle. With that, we will have some tests coming in the next two weeks before hitting a brief transition phase and then getting into our Power Cycle. More to come in the next few weeks on the Power Cycle as we get ready to get explosive.