Monday
P1 Strength
Single Bell OH Reverse Lunge
5 Sets of 4
8 Double DB Rows
—
Strength
Overhead Squats:
5 Sets of 4
—
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
—
STRENGTH: Overhead Squats will be our focus for our Strength Session today. We have 5 sets of 4, we will build to a heavy set of 4 and then complete 5 sets at that way. We also have them in the WOD, so let’s go heavy and make the WOD weight feel light.
STRATEGY: Athletes should complete 15 Overhead Squats in 1:00 or less. Each set of 30 Dumbbell Hang Snatches should be completed in under 1:30. Athletes should complete 60 Double Unders in under 1:30.
SCALING: Athletes should choose a weight for the Overhead Squats that allows for 15 reps to be completed in 3 sets or less within the given time frame. Athletes should choose a weight for the Dumbbell Snatches that allows for sets of 10 snatches at a time without putting the dumbbell down, 5 on each arm. Athletes should choose a number and variation for Double Unders that they can complete in the given time.
Tuesday
For Time:
50 Strict Pull-ups
50 Hand Release Push-ups
2 Mile Run
50 Hand Release Push-ups
50 Toes to Bar
[45 Minute Time Cap]
—
STRATEGY: 50 Strict Pull-Ups should be completed in 6:00 or less. 50 Toes should be completed in 4 minutes or less. 50 Hand Release Push-Ups should be done within 4:30 minutes. Finally, athletes should aim to run 2 Miles in 22:00 or less.
SCALING: Athletes should choose a variation of pull-ups and toes to bar that they can do in sets of 5+, and a number of reps they can complete in the given time. Scale the run to be at least 20:00 of continuous movement, athletes should be covering 400 Meters every 2:30 for an extended period of time.
Wednesday
P1 Strength
Double DB Push Press:
Build to a heavy set of 4
12 Banded Tricep Extensions
—
Strength
Push Press:
Build to a heavy set of 4
—
AMRAP 6:
50 Deadlifts (135/95)
Max Calorie Bike
…Directly Into…
AMRAP 6:
40 Hang Power Cleans (135/95)
Max Calorie Bike
…Directly Into…
AMRAP 6:
30 Shoulder to Overhead (135/95)
Max Calorie Bike
—
STRENGTH: Today we have Push Press for our Strength Session. We will take about 16 minutes to build up to a Heavy Set of 4.
STRATEGY: 50 Deadlifts should be completed in 4:00 or less. The set of 40 Hang Power Cleans should be completed in 3:30 or less. Athletes should complete 30 Shoulder to Overhead in 3:00 or less.
SCALING: Choose a weight for the barbell that allows for quick sets of at least 10 on each barbell movement. Athletes should have at least 2:00 to accumulate calories on the bike in each interval.
Thursday
P1 Strength
EMOM 7:
2 DB Front Rack Reverse Lunge
6 Banded Crunches (:3 down and :3 up)
—
Strength
EMOM 7:
2 Back Rack Reverse Lunge
—
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Reverse Lunges
1 Minute Rest
—
STRENGTH: Our Strength Session will be a little on the shorter side with a longer WOD. WE will be building to a heavy set of 2 Back Rack Reverse Lunges in a 7 minute EMOM. Most of our building will be during the EMOM but will give classes a little time to get some weight on the bar.
STRATEGY: Athletes should aim to complete 15-20 reps of every movement except for Farmers Carry and Shuttle Run, on which they should aim for 5-12 reps.
SCALING: Athletes should choose variations and loading for each exercise that allows for continuous movement throughout every working minute.
Friday
P1 Strength
MOMO 10:
Max Distance HS Walk, HSPU, Wall Walks or
HS Hold
—
Strength
MOMO 10:
Max Distance HS Walk or Max HSPU
—
On the 2:00 x 10 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
—
*MOMO = minute on, minute off
SKILL: Today we will have some time to work on anything Handstand. This will be a 10-minute MOMO, so you will get some rest between Max Out sets. If you are unsure on what you’d like to work on for our Skill Session, please talk to a Coach and we will come up with something together.
STRATEGY: 15/12 Calories on the rower should be completed in under 1:00 leaving athletes 1:00 to accumulate rounds of the “Bergeron Beep Test.” That should be enough time athletes can accumulate at least 14 reps of the beep test or ⅔ of a round before the next Row.
SCALING: Athletes should choose a number of calories for the row that they can confidently finish in a minute. Athletes should choose a number or variation of Pull-Ups and weight for Thrusters that they can complete in 1 set.
Saturday
For Time:
200 Meter Run
20 Double Unders
2 Power Snatches (115/85)
…1 min rest…
400 Meter Run
40 Double Unders
4 Power Snatches (115/85)
…1 min rest…
600 Meter Run
60 Double Unders
6 Power Snatches (115/85)
…1 min rest…
800 Meter Run
80 Double Unders
8 Power Snatches (115/85)
…1 min rest…
1,000 Meter Run
100 Double Unders
10 Power Snatches (115/85)
[35 CAP]: 1 Min Rest after each set of snatches
—
STRATEGY: 200 Meters of Running should be completed in 1:15, 400 Meters in 2:30, 600 Meters in 3:45, 800 Meters in 5:00, 1,000 in 6:15. 20 Double Unders should be completed in 0:30 or less, 40 in 1:00 or less, 60 in 1:30 or less, 80 in 2:00 or less and 100 in 2:30 or less. 2 Snatches should be completed in 0:10, 4 in 0:20, 6 in 0:30, 8 in 0:40, 10 in 0:50.
SCALING: Choose Reps and variations that allow for athletes to complete each piece of the workout in the given time. Each set of Double Unders should be completed in sets of at least 20. Power Snatches should be small quick sets or very fast singles.
Sunday
Strength
Weighted Chin Ups:
Build to a heavy set of 4
12 Alternating DB Curls
—
AMRAP 9:
10 Slamballs
100 Meter Slamball Carry
5 Dips
10 V Ups
…4 Minute Rest…
AMRAP 9:
10 Alternating Slamball Push Ups
100 Meter Slamball Carry
5 Chin Ups
20 Plate Russian Twists
—
SKILL/STRENGTH: Our Skill/Strength Session today we have a movement that we don’t normally see, we have Chin Ups. We can either build in weight or use bands to help assist and take them away to make them more difficult.
STRATEGY: Slamballs should be done in a 1:00 or less. Choose a weight that you can move consistently for both Slamballs and the Slamball Carry. Dips can be performed on the rings, matador bars or boxes. Choose a dip movement that can be done in 2 sets or less. V Ups should be done in 2 sets or less. Can scale to Tuck Ups. Slamball Push Ups will be done by alternating arms on the top of the ball. This should be done in a 1:00 or less. Can scale down to knees or Push Ups without the ball. Chin Ups should be done in 2 sets or less. Can scale with bands or rows. Choose a weight for the Russian Twists that can complete unbroken.