Weekly Programming: 1001 – 1007

Monday, October 01, 2018

L200 – Conditioning

“Last Legs”
Teams of 3:
– 0:00 – 5:00 – Max Front Squats
– 5:00 – 10:00 – Max Calorie Row
– 10:00 – 13:00 – Rest
– 13:00 – 18:00 – Max Back Squats
– 18:00 – 23:00 – Max Calorie Row

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)

Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)

Athletes will group up into teams of three for this leg-heavy workout. There are 5 separate time windows today. Teams will spend the first five minutes accumulating as many front squat as possible before immediately transitioning to the rower for as many calories as possible. Following three minutes of rest, athletes will work through the same format with back squat and rower. The score today is total reps accumulated across the four stations. Teams will increase the barbell weight every 30 repetitions. These should be loads that athletes could complete at least 25, 20, and 15 repetitions unbroken respectively when fresh.

L100 – Conditioning

Teams of 3:
– 0:00 – 5:00 – Max Goblet Squats
– 5:00 – 10:00 – Max Calorie Row
– 10:00 – 13:00 – Rest
– 13:00 – 18:00 – Max DB Thrusters
– 18:00 – 23:00 – Max Calorie Row

 


Tuesday, October 02, 2018

L200 – Conditioning

“Under Fire”
For Time:
– 400 Meter Run
– 50 Double Unders
– 15 Toes to Bar
– 15 Pull-ups
– 400 Meter Run
– 50 Double Unders
– 12 Toes to Bar
– 12 Pull-ups
– 400 Meter Run
– 50 Double Unders
– 9 Toes to Bar
– 9 Pull-ups

In this all bodyweight workout, the run distance and jump rope reps will remain the same while the gymnastics movements decrease. On the jump rope and gymnastics movements, these should be rep schemes that athletes could definitely complete unbroken with a good rhythm when fresh.

L100 – Conditioning

For Time:
– 400 Meter Run
– 50 Double Unders
– 20 Toes to Bar
– 400 Meter Run
– 50 Double Unders
– 15 Toes to Bar
– 400 Meter Run
– 50 Double Unders
– 10 Toes to Bar

 


Wednesday, October 03, 2018

L200 – Strength

Split Jerk:
– Build Up to a Heavy Double

L200 – Conditioning

“Gwen”
– Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

After working up to a heavy double split jerk out of the cage, athletes will complete “Gwen”. “Gwen” is a great example of blurring the line between weightlifting and cardio. Athletes will complete 15 unbroken clean and jerks, 12 unbroken clean and jerks, and 9 unbroken clean and jerks, resting as needed between. There is no time component to today’s workout. The only score is the load used, which will be the same across the board for all three sets. Athletes will have plenty of time to feel out weights before settling on their workout weight, which should be something they can complete for 15-20 repetitions unbroken when fresh.

L100 – Strength

Push Jerk: 5 x 3

L100 – Conditioning

“Go Unbroken”
– 15 Russian KBS, 15 Goblet Squat
– 12 Russian KBS, 12 Goblet Squat
– 9 Russian KBS, 9 Goblet Squat

*Athletes will complete each set of two movements unbroken, without placing the weight down on the ground between the Russian KBS and goblet squats. Athletes will use the heaviest weight possible to complete the set of 15 and then keeping the weight the same for the following two sets. Rest as necessary between sets.

 


Thursday, October 04, 2018

L200 – Conditioning

“Back Seat”
AMRAP 18:
– 30/21 Calorie Row
– 30 AbMat Sit-ups
– 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

In this triplet workout, athletes will choose a weight and height on the dumbbell box step-ups that they could complete 30+ repetitions consecutively without having to break. Dumbbell box step-ups are a great single leg strengthening exercise that resembles everyday activities like walking up stairs. With a dumbbell in both hands, athletes will alternate legs on each rep, completing 10 reps total on each side. Note that these are step ups and not step overs. Athletes will reach full extension on the box before coming back down on the same side.

L100 – Conditioning

AMRAP 18:
– 21/14 Calorie Row
– 15 AbMat Sit-ups
– 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

 


Friday, October 05, 2018

L200 – Conditioning

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches (95/65)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

90 barbell reps means 90 opportunities to improve on power snatches and overhead squats. The weight athletes choose for each movement should be something they could complete 25+ unbroken repetitions when fresh.

L100 – Conditioning

For Time:
200 Meter Run, 21 Alternating DB Snatches
200 Meter Run, 21 Wall Balls
200 Meter Run, 15 Alternating DB Snatches
200 Meter Run, 15 Wall Balls
200 Meter Run, 9 Alternating DB Snatches
200 Meter Run, 9 Wall Balls

 


Saturday, October 06, 2018

All Levels – Conditioning

“Sock Hop”
Teams of 3:
2 Rounds (30 Minute Time Cap):
– 100/70 Calorie Row
– 100 Box Jump Overs (24/20)
– 100 Power Cleans
– 100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

The weights drop from the first round to the second round in this team of three workout. The first round weight should be something that athletes could complete 20+ repetitions unbroken when fresh, while the second round weight is something they could hold onto for 25+ repetitions unbroken when fresh. With one athlete working at a time, teams will break up the reps as they see fit.

 


Sunday, October 07, 2018

All Levels – Strength

Deadlift:
– Build To a Heavy Double

All Levels – Conditioning

5 Rounds:
– 24 Pushups
– 8 Deadlifts (215/135)

After building up to a heavy deadlift double, athletes will take on a couplet conditioning piece of push ups and deadlifts. The total push-up volume is quite high, with 120 total repetitions. The deadlift weight should be something that athletes could complete for 25+ unbroken repetitions when fresh. Within the workout, we’re looking to get these done in 2 sets maximum on each round.