Monday
P1 Strength
Take 12:00 to Establish a 5RM Double KB Squat
*after each set:
15 Weighted Hip Extensions
30 Slamball Russian Twists
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Strength
Take 12:00 to Establish a 5RM Back Squat
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AMRAP 16
18 Bar Facing Burpees
11 Hang Power Cleans 155/105#
18 Alternating Pistols
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WOD THOUGHTS: Pick a pace on your burpees that will allow you to hang onto the barbell for your hang power cleans. The weight for your hang power cleans should be something you can do unbroken, but maybe in your second or third round, maybe break 6+5. We have a higher skilled movement today that we haven’t seen in a while…Pistols! Make sure that if you haven’t done them in a while, to modify the movement or to scale the volume of them back. Any progression of the pistol is great for today, something that will keep you moving and not taking more that 1:30-2:00 on them. Single leg box squats, banded pistols, heel elevated, etc.
Tuesday
P1 Strength
Every 90sec for 15:00 (5 Sets)
Station 1: 3 Single DB Push Press (each arm)
:30 Hollow Hold
Station 2: Single DB 2 Push Jerks + 2 Split Jerks (each arm)
8 Dual Dumbbell Zottman Curls
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Strength
Every 90sec for 15:00 (5 Sets)
Station 1: 3 Push Press
Station 2: 2 Push Jerks + 2 Split Jerks
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For Time
21-15-9
Strict Handstand Push-Ups
Dual DB Step-Overs 35/25#
9-7-5 Ring Muscle-Ups
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WOD THOUGHTS: We are hitting a little triplet here today with the Strict Handstand Push-Ups, Dual DB Step-Overs and Ring Muscle-Ups. Both the Strict Handstand Push-Ups and the Dual DB Step-Overs will interfere with the Muscle-Ups here, so make sure to be calculated on your sets early on. Goal would be to start at about 1:00 per movement and try to stick to that throughout as the reps get smaller.
Wednesday
For Time
400m Run
20 American KBS
20 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
40 American KBS
40 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
20 American KBS
20 Wall Balls
400m Run
Load:
53/35#
20/14#
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WOD THOUGHTS: Today’s workout is a good challenge of picking a pace on the run and working bigger sets on the KBS and Wall Balls. The first round of 20 will feel relatively easy and pretty smooth, but once we hit the 30s you’ve already done 800m of running and will be finishing off 50 reps on the KBS and Wall Balls, so be sure to pick a pace and strategically break the KBS and Wall Balls to minimize rest. Quick sets and rest is the way to go for the majority today, however our competitor athletes should challenge themselves to stay unbroken throughout.
Thursday
Strength
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00×0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
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12:00 AMRAP
12 Renegade Rows 50/35#
24 Running Single Unders
10 Toe to Bar
20 Double Unders
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WOD THOUGHTS: We are targeting midline stability and conditioning today. We are looking for unbroken sets throughout, steady movement and limited rest periods between movements and/or sets.
Friday
20:00 EMOM
Min 1: 4 Front Squats *from floor
Min 2: 8 Burpee Box Jump Overs 24/20”
Min 3: 10 Deadlifts *at front squat load
Min 4: 14 Bar Facing Burpees
Min 5: Rest and adjust loads
*starting loads @ 75-80% of limiting movement
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Daily Focus: Score for this workout is working loads and completion of each movement in the minute. We will have our starting weight on the bar, then perform the minute one as a Squat Clean + 3 Front Squats or Power Clean + 4 Front Squats. Once we drop the bar, we should rest up and compose the breath before moving into the 8 Burpee Box Jump Overs. Stay low and close to the box and remember to breathe. The Deadlifts should be a moderate unbroken set of 10 Deadlifts that will allow just a little more rest before jumping into minute 4 with 14 Bar Facing Burpees to finish off the set. During the rest period we will get our heart rate down and adjust loads to the next working weight. This is a choice to stay at the same weight or go up, but the score for the workout is total load.
Saturday
P1 Strength
10:00 EMOM
1 DB Power Snatch (each arm)
:15 Side Plank (alternate sides each minute)
*Increase DB weight to heavy single for the day
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Strength
10:00 EMOM
1 Power Snatch
*start @ 70% and increase to heavy single for the day
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For Time
10-9-8-7-6-5-4-3-2-1
Power Snatch 135/95#
*15/10 Cal Echo Bike to Finish Each Set
(Each Partner will complete the 10s, then 9s, then 8s down to 1, relay style)
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WOD THOUGHTS: This workout will be performed as Partner 1 doing all 10 Power Snatches then hitting 15/10 Cals on the bike before Partner 2 hitting all 10 Power Snatches and then 15/10 Cals on the Bike, then preceding to the round of 9s, then 8s and so on. The rest periods will start off as a pretty substantial amount of rest and then as the sets decrease so will the rest. Load should be at a weight that has us at least able to TnG 5 reps at a time.
Sunday
15:00 Gymnastics Skill Practice Time
-L-Sit to Shoulder Stand
-L-Sit Progressions
-Shoulder Stand Progressions
-Put it together
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4 Sets
2:30 AMRAP, 1:00 Rest
50ft Handstand Walk
200m Run
Max Dual DB Push Press in Remaining Time
Load: 35/25
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WOD THOUGHTS: The goal today is to make sure that we finish whatever the Handstand Walk variation is, in under 1:00 before tackling the run and shaking out the arms as we come back around to tackle the DB Push Press. We are looking to have :30-:60sec here on the DB Push Press.