Monday
P1 Strength
DB Snatch 10:00 EMOM
min 1: 3 DB Power Snatch (each arm)
min 2: 2 Hang Power Snatch + 2 Front Rack Squats (each arm)
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Strength
Snatch 10:00 EMOM
min 1: 3 Power Snatch
min 2: 2 Hang Squat Snatch + 2 Overhead Squats
Load: 70-75% of Power Snatch across
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5 Rounds for Reps
3:00 AMRAP, 1:00 Rest
3 Power Snatch 115/75#
6 Lateral Burpee over the Bar
9 Toe to Bar
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WOD THOUGHTS: We would really like to see athletes choose a load that allows for 3 TnG reps on the Snatch today while also being able to maintain smooth Burpees into efficient Toe to Bar done in 2 sets or less. What this will yield is the ability to almost EMOM this and keep a quality steady state pace for each AMRAP and repeatability between AMRAPs.
Tuesday
P1 Strength
Double KB Deadlift
Every 2:00 for 10:00
8 TnG KB Deadlifts
Max Effort L Hang or Knee Tuck Hang
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Strength
Deadlift
Every 2:00 for 10:00
8 TnG Deadlifts @ 60-65% of 1RM
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For Time
30 Strict Handstand Push-Ups
30/25 Strict Pull-Ups
20/20 Single Arm DB Hang Clean and Jerk 50/35#
40 Wall Balls 11ft Target (20/14#)
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WOD THOUGHTS: For this chipper we are looking at starting off each movement with a big set and then chipping away at the remaining reps on each set. The finish with the 40 Wall Balls at the 11ft target is going to mess with a lot of athletes especially when their arms are pretty toasted in the first 3 movements. Plan to settle into a rhythm on those after a few as the first couple will throw off the normal cycle rate and catch point of the Wall Ball.
Wednesday
Every 6:00 for 30:00
500m Sprint, score is slowest 500m
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Post WOD Core Work
4 Rounds
10 Hollow Rocks
20 Mountain Climbers
Max Seated Pike Up Hold
R: as needed b/s
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WOD THOUGHTS: This workout is meant to be done by how you feel today. Hit each 500m hard with the knowledge that your slowest 500m is your score. This will be a challenge on how well you know your paces and what you can hold, because there is a substantial amount of rest time here, but cumulative fatigue will play a role.
Thursday
P1 Strength
Double DB Clean
10:00 EMOM
min 1: 5 Double DB Power Cleans
min 2: 2 Double DB Hang Squat Clean + 2 Double DB Front Squats
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Strength
Cleans 10:00 EMOM
min 1: 3 Power Cleans
min 2: 2 Hang Squat Clean + 2 Front Squats
Load: 70-75% of Power Clean across
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12:00 AMRAP
6 Power Cleans 135/95#
6/6 Dumbbell Step-Ups 24/20” (1×50/35#)
48 Double Unders
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WOD THOUGHTS: The goal here is to maintain a strong consistent pace for the full duration of the AMRAP. The idea with the rep ranges and weights is to hit all sets of Power Cleans unbroken and hit the DB step-ups as 6 reps on the right foot, then 6 reps on the left foot before tackling the Double Unders today. Breathe through the dubs then hit the next round. Scale yourself to remain close to unbroken throughout the AMRAP.
Friday
P1 Strength
Double KB Push Press
12:00 EMOM
min 1-6: 6 Reps (moderate weight bells)
min 7-12: 4 Reps (heavy bells)
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Strength
Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%
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7:00 AMRAP
1-2-3-4-5-6-7….
Deficit DB Push-Ups
Dual DB Burpee Deadlift
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: 50/35#
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Daily Focus: This escalating DB Complex will pack a solid punch for the entire body. This will flow very well from one rep right into the other, which will mean that you may find yourself on the round of 5 pretty darn quickly and this is where the workout will really start. Once you hit the 5s, you will have to manage when to put down the DB’s and keep your rest periods very short as this is only a 7:00 AMRAP.
Saturday
Skill Work 10:00
Pull Up and Bar Muscle-Up Progressions
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Partner WOD
“Mighty Mighty Titans”
For Time:
90 Cal Echo Bike
1600m Run
90 Pull-Ups
60 Cal Echo Bike
1200m Run
60 Chest to Bar Pull-Ups
30 Cal Echo Bike
800m Run
30 Bar Muscle-Ups
*Runs will be done in 200m segments relay style with partner
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WOD THOUGHTS: We are ideally tackling this as a twosome, but could also tackle this as a threesome. The goal today is to break up the bike as needed. We can do this in large sets or short sets, but the best way to do it would be to hit the bike as hard as possible until speed starts to slow and then switch partners and keep going in that fashion through the reps. We will then tackle the run as alternating 200m runs before getting into our movements on the rig. We should ideally break these up in sets of 5, 10, or even 15 reps at a time depending on the movements and strength of each athlete. This is where things can become a little more strategic as we move through the workout.
Sunday
Take 10:00 to Establish a 1RM (Heavy for the day)
Turkish Get-Up
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10:00 AMRAP
100ft Dual KB Farmers Carry
50ft Dual KB Front Rack Carry
25ft Dual KB Overhead Carry
Load: 53/35#
*Every Time you have to put down the KBs, Complete 1:00 Forearm Plank Hold
Score is Total Distance Walked
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WOD THOUGHTS: The goal today is to build some time under tension in different positions. This will be a full body stability blast and really help to add some beef around the midline. This is a workout where the grip and positions change enough that I could see someone able to move and stay consistent for the entire 10:00. Work the positions, stay moving, and work to brace and breathe.