It will be abit of a strange week this week as w moved nearly the entire gym to the new location this weekend and there is only plates, bars, and sleds a the location, so some interesting programming will happen this week – enjoy the variety.
MON December 02/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Power clean + press 1×1+8, 1×1+7, 1×1+6, 1×1+5, 4×1+4 – rest as needed
B. Gym width sprints 20sec on 20sec off x 3 – Every 6 minutes x 3 rounds
Record -load in a.
WOD Guidance
a. Warm-up sets to build loads, and all sets of 1+4 are across as heavy load
b. Max effort all the way through – nothing held back.
TUES December 03/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Power clean + front squat+ jerk 7×1+3+1 – rest as needed
B. Complete;
– 5 T2B
– 2 gym width sprints
10 rounds for time
Record – complex load, time for b.
WOD Guidance
a. 1 power clean (to get bar to shoulders) + 3 front squats + 1 split jerk – work to max effort set with good mechanics on the front squat. Feel free to do arms extended front squats if tight in the front rack position and re-connect for the jerk or simply remove the jerk from the complex.
b. This is for time – scale T2B to heels over the crest of the hip or v-snaps
WED December 04/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. AMRAP in 3 minutes
– 3 Deadlift @ 155/225#
– 10 Push-ups
Rest 3 minutes x 5 rounds
Record – total reps
WOD Guidance
a. Deadlift load needs to be moderate – not heavy as it will break down int eh amount of reps that are to be done. So choose DL load appropriately. Scale push-ups to Carm if necessary or to knees as the main rig is gone.
THURS December 05/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Gym width sprints from lying on stomach start 8 x 4 lengths – build speed throughout
B. Sled rows 5 x 2 lengths- build loads
C. Sled sprints – 2 gym lengths – @ moderate load (30-50+ under BW as guide) – Every 90sec x 10 rounds
Record – attendance
WOD Guidance
a. work up in intensities in warm-ups and then max effort for 8 rounds
b. Build loads lightly, all heavy.
c. the load need to be light to allow you to sprint, but it should slow you down slightly. move quickly through groups or partners. At least rotating every 90sec, but do not use a clock. simply move fast throughout to keep the metabolic response high.
FRI December 06/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Complex;
– Deadlift, hang power, clean, thruster 1+1+1
– Work to max effort in 25 minutes
B. 30 sec burpees – Every 3 minutes x 4 rounds
Record – a- loads, b – max number of burpees in 30sec
WOD Guidance
a. build loads to max effort – rest as needed.
b. max effort burpees – must be max effort to get appropriate response.
SAT December 07/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Pendlay rows 1×10, 1×8, 1×6, 1×4, 4×4 – sets across
B. Complete in 45 sec;
– 6-8 back squats @ light load (65/95 or 95/135)
– burpees
Every 4 minutes x 3 rounds
Record – a. loads
WOD Guidance
a. 4×4 are sets across all other sets are building to working sets.
b. lighten load you will need to clean the load and pop it onto your back then complete back squats.
SUN December 08/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Death by 10 meters
B. AMRAP in 6 mins
– 10 push-ups
– 15 squats
Every 4 minutes x 3 rounds
Record – lengths completed & total reps
WOD Guidance
Enjoy your last workout in the OG – monday in the new space is FRAN baby.
