*weekly programming focus overview at the bottom*
Monday
P1 Strength
Take 12:00 to Build to a Heavy 4 Double KB Squats
…then complete:
Every 2:00 minutes for 8:00 minutes
4 Double KB Squats @ 80% + 4 Overspeed Vertical Jumps
—
Strength
Take 12:00 to Build to a Heavy 4 rep Back Squat
…then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps
—
2:00 minutes on : 1:00 minute off, 4 sets:
16 Alternating Barbell Front Rack Lunge, 115/75lb
10 Hang Power Cleans, 115/75lb
*In remaining time, accumulate max
Lateral Burpees Over Barbell
—
WOD THOUGHTS: Score: Total Burpee Reps
Primary Objective: Burpee Speed. Aiming for 10 reps plus
Secondary Objective: Unbroken on Barbell each round
Aim to be smooth on the barbell and keep your technique solid. On the Burpees, we want you guys to stay low and to focus on speed reps.
Tuesday
Bar Muscle Up Progression Work
—
P1 Strength
Every 2:30 minutes, 5 Sets:
1 Pause Strict Press
2 Strict Presses
*:25 Weighted Hollow Hold
—
Strength
Every 2:30 minutes, 5 Sets:
1 Pause Strict Press
2 Strict Presses
—
9:00 AMRAP
3 Bar Muscle-Ups
5 Handstand Push-Ups
7 Stick Over-Unders 24/20’’
—
WOD THOUGHTS: The focus is on the gymnastics today and the interference work between the bar muscle-ups, handstand push-ups and stick over- unders. This is a new movement, but will jack the heart rate up and add the pump in the arms.
Wednesday
Every 10:00 minutes, 4 sets, Complete the following:
600m Run
50/40 Cal Row
40/30 Cal Echo
*Reverse Direction each new set
—
WOD THOUGHT: Use the first round to identify your paces for the remainder of the workout. Start below your threshold and increase output each new set. Hopefully each set is faster than the previous set.
Primary Objective: Complete work under 9:00 minutes each set
Secondary Objective: Push the last movement of each set either the Echo or the Run. Aim to complete the bike sub 2:00 and sub 2:15 for the run
Thursday
P1 Strength
DB Snatch Complex
Every 2:00 minutes, 6 Sets
2 DB Power Snatch + 2 DB Front Rack Squats (1 complex on each arm)
—
Strength
Snatch Complex
Every 2:00 minutes, 6 Sets
1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat
*starting at 70% of power snatch 1rm and building. Do not exceed 85% today
—
For Time
30 Toe to Bar
30 Overhead Squats 95/65lb
30 Hang Power Snatch 95/65lb
30 Wall Balls 20/14lb
—
WOD THOUGHTS: The focus here is on shoulder stamina and a quad pump as we move through the chipper. Starting with the toe to bar should allow for large sets, but will fatigue the midline as we move into the overhead squats. The goal is to squat snatch into the set of squats and then work for big sets before tackling quick sets on the hang power snatch and unbroken wall balls.
Primary Objective: Achieve best possible result
Secondary Objective: toe to bar in 3 sets or less and unbroken wall balls
Friday
P1 Strength
Double KB Dead Stop Deadlift
Every 3:00 minutes, 5 Sets
8 Reps
8 Reps
7 Reps
5 Reps
5 Reps
*15 DB Hammer Curls
8/8 DB Pause Bent Over Rows (pause at the top of the pull for 1 sec)
—
Strength
Dead Stop Deadlift
Every 3:00 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
—
2:15 minutes On : 45 seconds Rest
12/9 Cal Echo Bike
12 Chest to Bar Pull Ups
9 Deadlifts 275/185lb
Max Burpee Pull-Ups
Repeat this until you accumulate 30 Burpee Pull-Ups
—
WOD THOUGHTS: On the 4th round time frame expands to 3:00 minutes On : 1 minute Rest
Primary Objective: Complete the bike and chest to bar in sub 1:00
Secondary Objective: Complete the deadlift reps unbroken
Cap: 5 Rounds
Saturday
For Time, Split w/Partner
Buy In: 200 Double Unders
..Into..
3 Rounds,
50/40 Cal Row
50/40 Push-Ups
50 V-Ups
..Into..
Cash-Out: 200 Double Unders
**Partition as desired
—
WOD THOUGHTS: Stimulus: Muscular Endurance / Stamina/ Partner Workout
Primary Objective: Complete the 3 rounds of Cal Row + Push-Ups + V-Ups in 20:00 minutes or less
Secondary Objective: Complete Double Unders in 50 rep unbroken segments
Sunday
20:00 AMRAP
10 Alternating Dumbbell Hang Clean and Jerk 50/35lb
5/5 Contralateral Step-Ups 50/35lb 24/20’’
20 Air Squats
50/50ft Single Arm Overhead Carry, 50/35lb
—
WOD THOUGHTS: Primary Objective: Keep each round to under 2:30
Secondary Objective: Don’t put the Dumbbell down except for on Air Squats
Stimulus: Unilateral Strength / Stability + Aerobic Support
—
Weekly Programming Focus: And now onto Week 2! Get ready for a little fun and some pumpy style workouts for both the legs, arms, and abs as well as a long challenging conditioning effort sandwiched right in the middle of the week. We are starting off Monday with our Squat progression again, this time with a little added flare with the band assisted overspeed jump. Goal here is to recruit our type 2a muscle fibers and train the neuromuscular system to fire faster. We will then work into our rotating weekly skill session on Tuesday along with our upper body strength progression. This little combo should be a good shoulder burner along with the fact we included a new (but, classic) movement to the mix. Our Wednesday will be a long lactate threshold aerobic capacity session, so be ready for the cherry pickers to maybe cut out on this Wednesday. Our Thursday is a quality Snatch day with a sprint chipper, before we head into Friday where we placed our Deadlift session and a fun little max rep style interval workout. Saturday will be our partner workout where we are tackling some good old fashion bodyweight volume exercises before moving into Sunday with a fun mix of unilateral strength combined with a some quality conditioning.