PROGRAMMING WEEK 37 2017
Monday – September 11, 2017 - 170911
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focusing on pull ups and chest to bar pull ups.
Strength: 7 x 1 Snatch - 8 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85%
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning:
“Randy” (Hero WOD)
**In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.**
For time
75 Power Snatches (Health: 35lb hang muscle snatches / Athletic: 55lb* / Performance: 75lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 8 minutes.
Compare to: RANDY
Coaching Tips: Pace this one out so that you do a steady number each minute (not 1/2 in the first 2 minutes, then 1/2 in the next 6). Use small sets and watch the clock to stay on pace.
“By the Numbers” Book References: Snatch p. 447
Scale up: "Ryan"
** Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.**
For time - 5 rounds (a partner version is another great option)
7 muscle ups
21 burpees with a 12" reach touch
Scaling Guide: 12-22 minutes
Compare to: RYAN
Coaching Tips: Try to do the muscle ups in fast sets, then pace the burpees so that you can hit the muscle ups hard. Once you finish the last set of Muscle ups, make sure you go for broke on the last round of burpees!
Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows superset with 12 weighted step ups per leg
“By the Numbers” Book References: Muscle-up p. 478, Burpee p. 415
Tuesday – September 12, 2017 - 170912
Context: Practice
Mobility: Ankle
Skill Practice Warm Up: 40 seconds on, 20 seconds off, for 4 rounds, practicing double unders.
Strength: none
Super Set: none
Metabolic Conditioning: “Dancing Queen“
For time. 5 rounds
8 push press (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
Chest-to-bar Pull-ups (Health: 8 ring rows, Athletic: 8*, Performance: 12)
8* broad jumps 4 feet each jump (Health: 4)
400m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 - 22 minutes, about 4.5 min per round
Compare to: NEW WORKOUT
Coaching Tips: Make sure you select a load that allows a push press (and not a jerk). The bar must go overhead in one continuous motion. Be smart about the pull ups and do not damage your hands or your shoulders (break them up pretty often). If you cannot do a full 4' broad jump, scale down to use as many jumps as needed to make it 4'. Pace the runs so you can come right in and start a set of push presses with minimal rest.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Push press p. 292, Run p. 269
Wednesday – September 13, 2017 - 170913
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Snatch - 9 of 14 (6 sets of 2 reps, same weight across, approximately 75 - 85%
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Blue Stingray Racer”
For time. 4 rounds
5 ‘Heavy’ Overhead Squats (Health: 65lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)
8 Lateral Burpees over the Bar
100m Sprint
30 Second Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 MINUTES
Coaching Tips: Many people will struggle with OHS depth on this one. If you cannot go to full depth safely, scale down to 1 power snatch then one power clean and 5 front squats. Stay low on the burpees over the bar. No clap or hip extension is required. Don't get lazy on the sprints. Run hard into the finish each time.
Compare to: October 5, 2015
Optional ‘Cash Out’ or Hypertrophy: 10 box jumps, 10 kb swings, 4 minutes OR 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts
“By the Numbers” Book References: OHS p. 300, Burpee p. 415, Run p. 269
Thursday – September 14, 2017 - 170914
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Beach Body“
For time
15 bench press or floor press (Health: 55lbs /Athletic*: 85lbs / Performance:155lbs)
Then 5 rounds
12 dumbbell hang power snatches – one hand - (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 ring push-ups
12 toes-to-bar
20 wallball (Health:10lb/8ft, Athletic: 14/9*, Performance: 20/10)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 - 25 minutes, about 90s for the bench press, and then 3.5 min per round for the other parts. Scale Up: 115/185 bench press, 35/55lb kb
Compare to: NEW WORKOUT!
Coaching Tips: Plan on using a load for the bench/floor press that you will want to break up into 2-3 sets. Use a spotter! Use a hook grip for the db hang power snatches and remember to really 'pop' the hip. Avoid 'pressing' these out overhead to save the shoulders. For Performance, the rings need to be a couple inches off the ground/even with the box. Break up the wall balls early on to maintain a steady pace throughout. Make sure you use your fingers and wrist to flip the ball up!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Ring push-up p. 308, T2B p. 434, Wallball p. 430
Friday – September 15, 2017 - 170915
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand progressions, strict handstand push-ups, or handstand walking.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3, increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “Drag Racer”
For time - 3 rounds
10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)
50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 7:00, about 1:45 per round. Scale Up: 4 rounds (log only the first 3 rounds if you are logging on BTWB)
Compare to: BTWB benchmark
Coaching Tips: The deadlift weight should be approximately 65-75% of your max. Some a set of 10 unbroken should be possible, but consider breaking this one up from the beginning so you can do larger sets (or faster singles) in the later rounds. Make sure you take time to ‘get organized’ before each set. You do not want to have a soft midline because you are breathing too hard to get tight!
Optional ‘Cash Out’ or Hypertrophy: 12 burpees, 200m run, 3 rounds OR 3 sets of 8-12 ring dips super set with 10-14 loaded 'Jones Squats'
“By the Numbers” Book References: Deadlift p. 151, Double Unders p. 213
Saturday – September 16, 2017 - 170916
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort. If you want more volume, perform 3 reps on the minute for 7 minutes at approximately 50-60%.
Strength: none
Super Set: none
Metabolic Conditioning: “This is my bumper, there are many like it“
20 minute AMRAP (as many rounds as possible) PARTNER workout.
400m bumper plate farmer carry (Health: 25lb dumbbells / Athletic*: 25lb / Performance: 45lb) both partners run together (OR 20' out and back shuttle with plates x 15 times)
25 bumper plate burpees (same weight, Health: 15lb plate)
25 bumper plate squats (hug plate to chest) (same)
25 supine ring rows
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds, about 6 minutes per round.
Indy Version: 200m farmer carry, 12 bumper plate burpees, 12 bumper plate squats, 12 ring rows, 1 minute rest, AMRAP 20 min
Compare to: March 25, 2017
Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Ring Row p. 122, Handstand Push Ups p. 500
Sunday – September 17, 2017 - 170917
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.
Strength: none
Super Set: none
Metabolic Conditioning: “Banana Boat“
For time. 5 rounds
1 min thruster (Health: 25lb dumbbells, Athletic: 75lb*, Performance: 115lb)
1 min American kettlebell swing (Health: 26, Athletic: 35lb*, Performance 53lb)
2 min row for calorie
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 - 350 reps, about 15-25 reps per movement.
Compare to: NEW WORKOUT!
Coaching Tips: Pace the first couple rounds of thrusters and kettlebell swings so you don't get too trashed for later rounds. Make sure you have a good upright torso on those thrusters. Watch the clock so you rest intelligently and aren't doing too many cleans from the floor to get the bar in position. Row hard, but be aware that this can become the hardest part of the workout!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Thruster p. 357, Kettlebell swing p. 277, Row p. 142
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