Monday 2/1-2/7
This is week 4 of squat percentage with the thought of "peaking" the Wednesday prior to open week 1 (2/24) and de-loading a bit over the weeks of the open. It's week 3 of oly percentage work since we found a 1 rep max. We added a second open WOD in this week so people feel like they're "practicing" - also, we've added 2 days where we tier the WOD "A,B,lite"



Monday
RP - LIGHT

Strength
Every 90sec x 8 rounds
1 hang clean + 2 clean + 1 jerk
Rounds 1-4 @ 75% 1 rep max clean and jerk
Rounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good
Lite
Every 90sec x 8 rounds
Clean technique work
3 cleans starting just above your knees + 1 press over head
empty barbell or PVC
Increase weight as comfortable. Coach will help choose weight

WOD
Open Workout 15.4
8min AMRAP
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds
Lite
8 minute AMRAP
6 cleans
6 press over head
6 push-up / push-up modifications
 

Tuesday

RP - LIGHT
Gymnastics skill/ conditioning
EMOTM x 10 minutes
Level A:
Even : 5-20 chest to bar pull-ups
Odd: 30sec double unders
pick a number that you can aim to hold unbroken for all 10 rounds
Level B :
Even : 5-10 pull-ups or ring rows at a challenging angle
Odd: 30sec double unders or double under practice or singles
Lite :
Even : 10 ring rows
Odd: 30 sec of jump rope or jumping jacks
 

WOD
20 Kettle Bell Swings
15 Box Jump 24/20
10 Burpees
4 rounds for time
Rest 1 minute
Max unbroken double unders
Lite
15 kettle bell swings
14 box jump or step ups
10 modified burpee
3 or 4 rounds for time
Rest 1 minute
60 sec jump rope- score is max unbroken
 

Wednesday

RP - MODERATE
Strength
Back Squat
1x8 @ 70%
1x8 @ 75%
1x6 @ 80%
1x6@ 80%
Lite
Back Squat
4 sets of 5 reps at a weight chosen with the coach. May squat to a box or use a kettle bell for a goblet squat
 

WOD
5 Front Squat
5 Shoulder to Over head
4 rounds for time
(185/125)
Lite
5 front squat or goblet squat
5 shoulder to over head
4 rounds for time
 

Thursday

RP - LIGHT
Strength
Every 90sec x 8 rounds
1 hang snatch + 2 snatch
Rounds 1-4 @ 75% 1 rep max snatch
Rounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good
Lite
Every 90sec x 8 rounds
Snatch technique work
3 snatches starting right above your knees
Empty barbell or PVC
Increase weight as comfortable. Coach will help you choose weight
 

WOD
Level A:
21 power snatch (135/95)
21 ring dip
15 hang power snatch
15 ring dip
9 hang squat snatch
9 ring dip
For time
Level B :
21 power snatch (95/65)
21 deficit hand release push ups (45/25)
15 hang power snatch
15 deficit hand release push-ups
9 hang squat snatch
9 deficit hand release push-ups
For time
Lite
5 snatch from above the knee
10 bench/box dip
10 air squat
4 rounds for time
 

Friday
Open Gym/ Rest Day/ Skill work
 

Saturday

RP - LIGHT
Open WOD 14.4
14min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots (20/ 14)(10/9)
30 cleans (135/95 )
20 muscle-ups
Lite
10 minute AMRAP
20 cal Row
20 ab mat sit-ups
20 wall balls
20 cleans from above the knee
20 ring rows
 

Sunday

RP - LIGHT
Partner DT
10 rounds (155/105)
Partners must alternate movements (Pam does all 12 deads tommy does all 9 HC etc)
12 deadlift
9 hang cleans
6 shoulder to over head
(155/105)
Lite
1 person
9 dead lift
6 cleans from above the knee
3 shoulder to over head
Rest :30s
5 rounds for time
If team of 2 , 10 rounds for time.
1 partner completes entire complex 9,6,3 then partner works while other rests.

Comment