Programming: Week of Jan 12

If you haven’t already, be sure to read about the 2015 Pre-Open training cycle.

Monday

Pre-WOD: Metabolic Track

Back Squat:
4×6 – ramp up starting at BHP weight

Pre-WOD: GPP Track

Back Squat:
3×2 – ramp up starting at BHP weight
1xMax(-1) @ 75% of heaviest from above
– try to beat rep # from last week

WOD: All Tracks

5 Rounds:
40yd Sled Push – heavy
30 Double Unders
Max Unbroken CTB Pullups
– failure to get 10 CTB each round will result in brutal punishment
– rest about 2 min between rounds

Post-WOD

Gymnastic Strength

Sport

GPP+

* No rest between AMRAPs *

AMRAP in 5:
Power Snatch (165 / 105)

AMRAP in 4:
Muscle Up

AMRAP in 3:
Strict HSPU

* no failed reps, intelligent pace, know yourself *


Tuesday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

AMRAP in 12 of “Tommy Mac”
12 Burpees
12 Thrusters (115 / 75)
12 Burpees
12 Power Snatches (115 / 75)
12 Burpees
12 Push Jerks (115 / 75)
12 Burpees
12 Hang Squat Cleans (115 / 75)
12 Burpees
12 Overhead Squats (115 / 75)

Post-WOD: All Tracks

Open Skill: Kipping Toes to Bar
Gymnastic Strength

Sport

GPP+

50-40-30-40-50
Row for Cals
– 90% effort, rest 1:1
– ideally done 4 hours before/after Class


Wednesday

Pre-WOD: Metabolic Track

Snatch Grip Deadlift:
5×6 – ramp up, use straps if you have them

Pre-WOD: GPP Track

Snatch Grip Deadlift:
5×3 – ramp up, use straps if you have them

WOD: All Tracks

AMRAP in 15
10 Toes to Bar
12 Box Jumps (24″ / 20″)
14 KB Swings (1.5pd / 1pd)

Post-WOD

Gymnastic Strength

Sport

GPP+

Every 2 Minutes for 14 Minutes:
1 Squat Clean + 4 Unbroken Hang Squat Clean + 5 TNG Push Jerk
– start at 60% C&J, ramp up by feel


Thursday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

EMOM for 20
Min 1: Row for Cals (15 / 10)
Min 2: 20 Wallballs
Min 3: 40yd Farmer’s Carry
Min 4: Rest

Post-WOD: All Tracks

Gymnastic Strength

Sport

45 Min light aerobic + mobility only


Friday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

Teams of 2 – For Time:
Row 1,500m (rotate every 250m)
60 Clean and Jerk (205 / 125)
Row 1,500m (rotate every 250m)

Post-WOD: All Tracks

Gymnastic Strength
Open Skill: Double Under

Sport

GPP+

Airdyne 8 Sets of:
15 sec @ 100%
Rest 2:45
– between each set do 2 wall walks
– ideally done 4 hours before/after Class


Saturday

Pre-WOD: All Tracks

Movement / CNS / Energy Systems Prep

WOD: All Tracks

Teams of 2 – AMRAP in 20
5 CTB Pullups
10 Pushups
15 Jumping Air Squats
– relay style

Sport

GPP only