Programming 11/29 - 12/3

Monday
Strength / Skill
Back Squat
20 minutes to work up to a heavy set of 3 back squats and then complete 5 singles at that same weight.

WOD - 20 minute AMRAP
1 power snatch (95/65)
2 hand release push-ups
3 cals on bike

2 power snatch (95/65)
4 hand release push-ups
6 cals on bike

*add one power snatch, two hrpu and 3 cals on bike each round

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit rest on push-ups by breaking into small sets
2) Push to hold on longer to touch and go snatches than is comfortable

Power snatch weight should be scaled such that athletes could do at least 6 unbroken touch and go reps when fresh.


Tuesday
Strength / Skill
Bench Press
15 minutes to complete 5 x 10 bench press.

WOD - For time:
1000m/800m row
50 pull-ups
1000m/800m row
50 push press (95/65)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about rowing a similar pace between the two rows
2) Focus on getting their chin clearly over the bar doing pull-ups, or making contact with their torso doing ring rows

Pull-ups should be scaled to other vertical pulling variations, jumping or banded pull-ups. Can be scaled to ring rows. Push press should be scaled such that athletes can do at least 10 reps when fresh.


Wednesday
Strength / Skill
Double Unders
10 minutes of double under skill work and practice.

12 minute alternating EMOM:
1) 30 seconds of double unders
2) 30 seconds of Pendlay rows

WOD - For time:
10 - 9 - ... - 2 - 1
Overhead squats (75/55)
Burpees over bar

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about hitting maximum depth as their mobility allows doing the overhead squats
2) Focus on a consistent two foot take off for the burpees

Squats should be scaled such that the first set is done unbroken.


Thursday
Strength / Skill
Power Jerk
20 minutes to complete 4 waves of the following:

Jerk triple, jerk double, jerk single

WOD - Every 3:00 for 15:00 (5 rounds):
2 wall walks
12 goblet squats (70/53)
12 kb swings (70/53)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Continue to get as close to the wall as possible while doing wall walks as the rounds progress
2) Use a heavier kettlebell than is typical in a workout for them

Wall walks can be scaled to 8 challenging Z-press. Kb should be selected such that any given set of squats or swings is never broken more than once.

Friday
WOD - 30 minute AMRAP
2 cleans (185/115)
30 wallballs (20/14)
2 cleans (185/115)
25 box jumps
2 cleans (185/115)
20 deadlifts (185/115)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a weight for the cleans that makes the cleans the most challenging part of the workout
2) Maintain relatively consistent output for the duration of the 30 minutes of work

Barbell weight should be selected such that touch and go reps are not tenable for more than a set or two. Squat cleans are not necessary but should be encouraged to ensure the bar is sufficiently heavy.

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