PROGRAMMING WEEK 44 2016
Monday – October31, 2016– 161031
Context:Practice
Skill Practice Warm Up:None (list of fun games to play here)
Strength:none
Super Set:none
Metabolic Conditioning: “FRIGHT Gone Bad” (Same as FGB, but wear a costume for Halloween)
As many reps as possible – 3 rounds
Three rounds of:
1min Wall-ball, (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/10ft)
1min Muscle Clean or Sumo Deadlift High Pull (Performance: 75lbs, Athletic *: 55lbs, Health: 45lbs)
1min Box Jump, (Performance: 20″, Athletic *: 20″, Health: 12″)
1min Push-press (Performance: 75lbs, Athletic *: 55lbs, Health: 45lbs)
1min Row (Calories)
1 minute rest in between rounds.
The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds
Compare to:Fight Gone Bad
Coaching Tips:Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).
Optional ‘Cash Out’: none
“By the Numbers” Book References:Wall ball p. 430, Box Jump p. 351, Press p. 199, Row p. 142
Tuesday – November1, 2016 - 161101
Context:Practice
Mobility:Hip (playlist video here)
Skill Practice Warm Up:None (list of fun games to play here)
Strength:5x3Front Box Squat- 3 of 15 (5 sets of 3 reps, same weight across, approximately 40-50% of max Front Squat)
Super Set:5x5 weighted strict pull up - or progression(5 sets of 5 reps, “across,” scale to the same challenge)
Metabolic Conditioning: “Classic Street Fighter”
For time - 5 rounds
12 ‘heavy’ American kettlebell swings(Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
40 double unders* (Athletic: 20 including attempts, Novice: 60 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:4 – 10 minutes. Scale up – 88/60lb kb respectively (alternatively, ladies can use 70lbs for 8 reps if no 60s are available) & 50 double unders per round.
Compare to:February15, 2015
Coaching Tips:This is a great workout to experiment with “new weight”. Use a kettlebell heavier than you might normally use, and start with the full “American” swing (kettlebell above the head). After a round or two, if needed scale down to the “Russian” swing (kettlebell at eyeball height), and go back to bigger sets. Don’t use a lighter kettlebell unless it is a safety/injury issue. Even if you get 1-2 rounds RX or close to it, you are better off than scaling down for all 5 rounds!
Break up the kettlebell swings BEFORE your form starts to degrade. For those who will be breaking up thekettlebell swings (some won’t), pace the workout so that [after round one]WOD is completed as something resembling: 20 double unders, 6 kettlebell swings, rest, 6 kettlebell swings, 20 double unders, rest. Don’t rest between the swings and the DUs! Rush over and get at least one set in before taking a break.
Optional ‘Cash Out’: 100m dumbbell farmer carry, 10 burpees, 3 rounds
“By the Numbers” Book References:KB swings p. 277, Double Unders p. 213
Wednesday – November2, 2016 - 161102
Context: Competition
Mobility:Shoulder (playlist video here)
Skill Practice Warm Up:Spend 10 minutes working up to a challenging pause squat snatch plus OHS (80-90%). Or do 2 reps on the minute for 6 minutes at 50-60%.
Strength:none
Super Set:none
Metabolic Conditioning: “Never Ending Half Jackie” or “5 Round Half Jackie”
For Reps
Every 4 minutes complete
500m row
25 thrusters (Performance*: 45lb/ Athletic: 35lb / Health: 20lb or 10lb dumbbells)
15 kipping pull-ups
If you finish in under 4 min, wait until the 4th minute and then do another round. When you can't finish in the 4 minute block, stop and record reps. 10m=1 rep so 500m = 50 'reps'.
OR
For time. 5 Round Half Jackie (5 rounds of the above for time)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 – 450 reps (3 rounds with some cut offs up to 5 rounds since there is 90 reps per round). Scale up: 65/45lb thrusters and chest to bar pull ups. If you get to round 5, finish it for time and record it as 5 rounds for time (it will be under 20 min).
Compare to:BOTH areNEW WORKOUTS!
Coaching Tips: If you don’t finish the first or second round in the 4 minutes, stop where you are at and go back to the row. So if you are on round 2 and you have only done 3 pull ups, stop and go back to the rower. That means that EVERYONE will do at least 3 rounds (then call it at round 3).
Substitute 2 muscle cleans (95/65 or about 50% of max) and 2 burpees for 10 ‘sets’ if you don’t have enough rowers, but share the rowers so people get some rows in and not just all the sub. Pace the Row so you can get off the rower and go right into the thrusters. Try and do the thrusters in one big set or a couple large sets. Aim to finish the round with a good bit of time to rest before the next round (15-30s).
Optional ‘Cash Out’: none
“By the Numbers” BookReferences: Row p. 142, Thrusters p. 357, Pull-up p. 192
Thursday – November 3, 2016 - 161103
Context:Practice
Mobility:Hip (playlist video here)
Skill Practice Warm Up:Spend 10 minutes working on ring dip and muscle up progressions.
Strength:none
Super Set:none
Metabolic Conditioning:“Diesel Power“
17 minute AMRAP (as many rounds as possible)
7 ‘heavy’ power clean (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)
Ring dips (Performance: 7 reps, Athletic*: 4 reps, Health: 7 push ups)
14 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
400m run
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:2 – 4 rounds, about 5:20 per round including the rest. Scale Up: 4/2 ring muscle ups instead of the ring dips.
Compare to:June 25, 2015
Coaching Tips:Go heavy on power cleans, you will have a minute rest before each set of them to recover and get ready each round. Take it up 5 or 10lbs from your “regular” metcon power clean weight. Get your legs under you before you stand up with the bumper plate, don’t lift it with your back. As your legs fatigue this will be an issue to keep yourself aware of.
Optional ‘Cash Out’: None
“By the Numbers” Book References: Power Cleans p. 368, Ring Dip p. 363
Friday –November4, 2016 - 161104
Context:Practice
Mobility:Shoulder (playlist video here)
Skill Practice Warm Up:None (list of fun games to play here)
Strength:1-1-1-1-1-1-1 Push Press TEST (7 sets of 1 rep, increasing weight with each set, close to 100% of max or HIGHER if possible!)
Super Set:3-3-3-3-3-3-3 Weighted Pistols (or progression)
Metabolic Conditioning:“Meriadoc“
7 minute AMRAP (as many rounds as possible)
10 dumbbellpush press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
8 dumbbell Squats (Same)
6 Supine Ring Rows* (Health: Adjust the angle)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:3 – 7 Rounds, about 1:20 per round. Scale Up: 53/35lb kbs
Compare to:May10, 2015
Coaching Tips:Make sure you use an actual push press, and there isn’t any ‘jerk’ under at the top. Palms face in on dumbbell push presses, and the ‘head’ of the db should be on the shoulder. The position is basically the same for the squat, but if you want to rest the dumbbells on the shoulders with the elbows high that is fine. There is no kipping on the ring rows (ever). Set the rings at a height where you can have a box under your feet. The box should be 0-12” below the bottom of the rings generally so that the body is horizontal at the top of the row.
Optional ‘Cash Out’:4 min max cal row or airdyne
“By the Numbers” BookReferences: Push Press p. 292, Ring Row p. 122
Saturday – November5, 2016 - 161105
Context: Competition
Mobility:Shoulder (playlist video here)
Skill Practice Warm Up:Spend 8 minutes working on 3-4 sets of GHD sit ups and GHD sit up progressions.
Strength:none
Super Set:none
Metabolic Conditioning: “Cannonball Run”
17 minute AMRAP (As many rounds as possible)
With a partner, one person working at a time.
10 shoulder-to-overhead (Performance: 135lbs, Athletic*: 95lbs, Health: 65lbs)
20 front squats (same)
30 push-ups
40’ walking lunge (done by both partners together)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5 - 7 rounds, about 4 minutes per round. Scale Up: Lunges with both partners holding the bar at the same time.
Compare to: July 2, 2016
Coaching Tips: Remember to switch to your partner BEFORE you start to go a lot slower. Going to near failure is not the best strategy because your partner may not be able to give you much of a rest! Many teams will benefit from having one person do all 10 s2o and then a small set of squats to avoid having to swap the bar as often. For example, have one partner do 10 shoulder to overhead, then 5 front squats. Their partner can do 10 FS, and then the first person can finish the set with 5 more. Break up the push-ups often. It is easy to switch with your partner, and push-ups can get very hard very fast.
Optional ‘Cash Out’: With a partner, 20 burpee box step ups, 30 Russian kb swings, 3 rounds
“By the Numbers” BookReferences: Push Jerk p. 424, Front Squat p. 227, Push-up p. 126,
Sunday –November6, 2016 - 161106
Context:Mental Toughness
Mobility:Hip (playlist video here)
Skill Practice Warm Up:None (list of fun games to play here)
Strength:2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight with each set to max)
Super Set:2-2-2-2-2-2-2HSPU for depth(7 sets of 2 reps, increase difficulty with each set)
Metabolic Conditioning:“None of Your Business"
8 minute AMRAP (As many rounds as possible)
2-4-6-8…etc
Hang Power Cleans (Performance: 95lb / Athletic: 65lb*/ Health: 35lb)
Toes-to-bar
40' bear crawl (20' out and 20' back, each 20' counts as a 'rep')
(e.g. 2 hang power cleans, 2 toes-to-bar, 40' bear crawl, 4 hpc, 4 t2b, 40' bear crawl, 6 hpc, 6 t2b, 40' bear crawl, etc.)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide:60 - 110 reps
Compare to:NEW WORKOUT!
Coaching Tips:Go unbroken for the first few rounds if you can on the cleans and the toes to bar. Around the sets of 6 or 8 you should start thinking about breaking it up so you can go faster on the later rounds. Move fast while performing the bear crawls, but don't worry about stopping often. It is better to stop often for a quick break rather than grind it out in the 'loaded' position of the bear crawl.
Optional ‘Cash Out’: 15 wall ball, 20 cal row, 3 rounds
“By the Numbers” BookReferences: Power Clean p. 368, T2B p. 434
1
This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.