*weekly programming focus overview at the bottom*
Monday
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
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WOD THOUGHTS: Primary Objective: Complete within 60:00 minutes
Secondary Objective: Finish the middle portion of bodyweight movements in 25:00 minutes or less
Tuesday
P1 Strength
DB Power Snatch
10:00 EMOM
min 1-3: 3 Reps
min 4-6: 2 Reps
min 7-8: 2 Reps
min 9-10: 1 Rep
*Complex completed on each arm, increase weight each section
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Strength
Power Snatch
10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%
*All meant to be singles, focus is good set-up and speed through the middle
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“Isabel”
30 Snatches 135/95lb
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WOD THOUGHT: Primary Objective: Complete in under 4:00 minutes
Secondary Objective: Complete first 5 reps as an unbroken tng set.
Wednesday
Handstand Walk
Every 90 seconds, 5 Sets
50-100ft HS Walk
—
P1 Options
Every 90 seconds, 5 Sets
3 Wall Walks + 20 Shoulder Taps on Final Rep
Or
:30 seconds Nose to Wall Handstand Hold or Practice walking along wall
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16:00 EMOM
min 1: 8 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 14/12 Calorie Row
min 4: Rest
*add 3/2 Calories on each round of the rower
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WOD THOUGHTS: Repeat From, July 20th, 2021
With the reps increasing by 3/2 on the rower each round, this will become a potent dose by the final round.
Primary Objective: Complete all rounds on the Row
Secondary Objective: Complete all working sets unbroken
Thursday
P1 Strength
DB Power Clean + DB Squat Clean
10:00 EMOM
min 1-3: 2+1 Reps
min 4-6: 2+1 Reps
min 7-8: 2+1 Reps
min 9-10: 1+1 Reps
*Complex completed on each arm, increase in weight each section
—
Strength
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*all meant to be singles, focus is good set-up and speed through the middle
—
3 Rounds for Time
18 Wall Balls 20/14lb
15 Deadlift
9 Power Clean
6 Front Squat
Load: 155/105lb
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WOD THOUGHTS: Today is meant to be a challenging wod because of the combination of movements, however overall volume on the body is lower. Wall Balls should be done unbroken, our deadlifts are at a weight that should be unbroken, power cleans are meant to be done as singles, front squats should be unbroken and its the transitions that athletes are really going to have to watch as the time could slip away there. Choose loads that allow strong sets, but don’t leave you on the floor afterwards.
Friday
Gymnastics Work
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18:00 AMRAP
5 Bar Muscle-Up
30 Double Unders
10 Toe to Bar
30 Double Unders
15/10 Cal Echo Bike
30 Double Unders
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WOD THOUGHTS: We are hitting a gymnastics focused workout today that we are repeating from last May. The goal with this is to develop consistent unbroken sets while also working to develop overall aerobic capacity. By having 90 double unders each round combined with the Echo Bike, breathing and respiration will be challenged as we move into the Bar Muscle-Ups and Toe to Bar.
Saturday
3 Rounds For Time
Row 500 meters
21 Burpees
Run 400 meters
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WOD THOUGHTS: Today we are tackling an old school triplet from CrossFit.com. This one is meant to really push your aerobic capacity and muscular endurance as well as overall stamina. The goal today would be to hold 5k or faster on the rower and runner. For the burpees, move steady and focus on being as relaxed as possible while holding a good pace.
Sunday
20:00 AMRAP
5 Weighted Strict Pull-Ups
10 Dual Dumbbell Bench Press
15 Single Dumbbell Weighted Step-Ups 24/20”
20 Renegade Rows
Load 50/35lb
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WOD THOUGHTS: Today we are all about chasing that pump. The goal is to add in some fun bodybuilding hypertrophy work in a pumpy style workout. We will definitely create a good amount of density today with this 20:00 AMRAP. If you have time you can add in the extra accessory work which is primarily targeting the biceps and shoulders.
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Weekly Programming Focus: This week we are tackling another transition week full of Benchmarks and repeats. This means some fun workouts and also re-tests on classics in order to test yourself against your previous self. Of course we are starting things off with Murph and tackling the classic Benchmark on Memorial Day (United States). For those that aren’t in the states you can move around programming or make it a condensed version in order to accommodate an hour long class.
After this phase we will be moving into the next cycle, which will be the Hybrid cycle where we will be moving towards 1RM progressions for the Snatch and Clean and Jerk, 10RM and 1RM Front Squats, 3RM Deadlift, and many more. We will have a full write up by May 25th in order to give you all a good look at what to expect.