Monday
P1 Strength
12:00 EMOM
min 1: 8 DB Bench Press +:15 Side Plank (right side)
min 2: 8 Bent Over DB Rows (each arm) + :15 Side Plank (left side)
—
Strength
12:00 EMOM
min 1: 3 Bench Press
min 2: 8 Bent Over Barbell Rows
Bench Press, starting @ 80% of 5RM and increasing to 3RM
—
10:00 alt EMOM
min 1: 2 Rope Climbs + Max Bar Facing Burpees in Remaining Time
min 2: Rest
—
WOD THOUGHTS: ** Rope climb sub: 4 strict chest to bar or pull ups
We are working on efficiency in the rope climb today and then capacity work with the max effort bar facing burpees in the remaining time. Our goal is to finish the Rope Climbs in :15-:30sec and then have the remaining time to work fast and efficiently with burpees over the bar. Stay low and close the bar on the burpees and try to get 10+ reps each round
Tuesday
P1 Strength
10:00 EMOM
2 Double DB Paused Front Squat (2sec)
8-12 Plate Frontal Raises
—
Strength
10:00 EMOM
1 Paused Front Squat (2sec)
*Start @ 70% and increase to max for day
—
12:00 AMRAP
20 Alt DB Snatch 50/35#
20 Single DB Step-Overs 24/20” (50/35#)
20 Wall Balls 20/14#
—
WOD THOUGHTS: This workout is meant to challenge volume and stamina. We should be thinking about how long we need between sets and reps today as we tackle this workout. The goal is to be able to hit the DB snatch in 2 sets or less, the DB step-overs in 2-3 sets, and the Wall Balls in 2 Sets or less. We would love to see our athletes work at around 3:00/round with the goal of getting close to 4 rounds on this workout.
Wednesday
24:00 EMOM
min 1: 5/4 Ring Muscle-Ups
min 2: 18 GHD Sit-Ups or Weighted Sit Ups
min 3: 12 Deadlifts 225/155#
min 4: Rest
—
Post WOD Strength
3 Sets for Quality
10/10 Single Leg Glute Bridge (choose load)
3-5 Eccentric Pull Up (5 sec)
10/10 Weighted Russian Twists
—
WOD THOUGHTS: This is a pretty straight forward EMOM today with the focus on improving efficiency in the Ring Muscle-Up with light interference work placed in there with the GHD Sit-Up and Deadlift. The GHD Sit-Ups should be cycled fast and the Deadlifts should be at a load that stays unbroken.
Thursday
Rowing Wave
6:00 @ 5k Pace
2:00 Rest
4:00 @ 5k-2sec/500m
2:00 Rest
6:00 @ 5k Pace
2:00 Rest
2:00 @ 2k Pace
2:00 Rest
4:00 @ 5k-2sec/500m
2:00 Rest
2:00 @ Max Effort
—
For Time (10:00 Cap)
25/20 Deficit DB Push-Up
100ft Farmers Carry 50/35#
20/15 Deficit DB Push-Up
100ft Farmers Carry 50/35#
15/10 Deficit DB Push-Up
100ft Farmers Carry 50/35#
10/5 Deficit DB Push-Up
100ft Farmers Carry 50/35#
—
WOD THOUGHTS: We are getting after our 3rd Week in the rowing progression. Last week we hit a little more of a speed emphasis at paces faster than 5k. Today we are getting into paces that are hovering right around 5k race pace with quality rest periods that should allow us to maintain good form and a heart rate that is settled into that tempo feel of a workout. We really should never be pushing redline until the final 2:00 segment of the day. This is where we want to let go of any prescribed pace and see what type of effort you can hold for the final 2:00
Friday
P1 Strength
Box Squat
12:00 EMOM
Min 1-6: 8 Reps (moderate bell weight)
Min 7-12: 5 Reps (heavy bell weight)
20/16″ Box or Bench
—
Strength
Box Squat
12:00 EMOM
Min 1-6: 5 Reps @ 60-65%
Min 7-12: 5 Reps @ 65-70%
20/16″ Box or Bench
—
For Time:
1-2-3-4-5 Wall Walks
5-4-3-2-1 Squat Cleans 185/125#
—
Daily Focus: This workout is meant to be done as a sprint and work with relatively speedy Wall Walks right into quick singles on the Squat Cleans. The Squat Cleans should feel harder on the set of 4 and 3 as the density is proportioned towards the front with the lower number of Wall Walks placed at the beginning of the workout. Knowing this it might be smart to work on settling things down on the 5s and then speeding up as you go and increasing Wall Wal pace towards the end as well.
Saturday
Partner Hero WOD
“Danny”
20:00 AMRAP
30 Box Jumps 24/20”
20 Push Press 115/75#
30 Pull-Ups
*Perform with a Partner for Max Reps
—
WOD THOUGHTS: This is meant to be done as a partner wod which will allow the sets to be done quickly with quality form. The goal would be to do 15/15 on the Box Jumps, 10/10 on the Push Press, 15/15 on the Pull-Ups, and keep rotating through and cycling in that fashion. Work to keep the cycle rate high and compose your breath when it is time to rest to keep your ability to maintain smooth efficient sets. There should be very little time spent with no one working on getting more reps within this workout. Keep the work rate high and see how many reps you can get with your partner.
Sunday
10:00-15:00 Handstand Walk Play Time
Ideas:
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk
—
Every 4:00 for 16:00
20 Air Squats
50ft Handstand Walk
100ft Dual KB Front Rack Carry 53/35#, 24/16kg
4 Shuttle Runs (200ft)
**Shuttle Run = 25/25ft
—
WOD THOUGHTS: The goal today is to hit the Air Squats in a fast efficient cycling rate, then move onto the Handstand Walk with sets of 25/25ft before picking up the KB’s into a Dual Front Rack position and carrying 100ft unbroken. We will finish this off with 4 runs down and back of 25ft to total 200ft as a shuttle run. The goal today is to complete each working set in 3:00 or less.