Monday August 21
Sampson + spiderman + bar hang x3
Front squats 5-75% w/2 count pause
8L/8R Bulgarian Split Squats x3
12 min AMRAP
30 DU
5L/5R DB hang snatch 45/25
10 ball slams 40/30
Roll calves
We saw great success last year with this style of strength training. The pause squats + BSS are very effective at training the core and the posterior chain. Both of these areas are where folks are generally weak. The wod is intended to have fast transitions. I’d like to see 8-10 rounds. Scale it so you can move consistently the whole time.
Tuesday August 22
Banded warmup legs then pullup aparts
Strength/Skill:
EMOTM for 6 Minutes of:
Clean and Jerk x 3
Metcon:
Revenge of the Sith aka Outlier CF Fitness Test
EMOTM till failure
1: 1 CJ 115/75
2: 2 Box Jump overs 24/20
3: 3 CJ 115/75
4: 4 Box jump overs
etc…
when you fail, cut numbers in half and go until the last person finishes
Roll calves/stretch lats
This is our conditioning benchmark that we will retest in December. It’s completely the opposite of the total. The weights are intended to be light. Scale it so you can get to 12 min. This not only tests your aerobic fitness, but also your ability to sprint as you get less time to perform the work towards the end.
Wednesday August 23
Game
5 DB Press + 8 strict pull ups add weight x 4 sets
3 Rounds
400m run
15 KBS 70/53
12 DB PP 45/25
9 TTB
chest stretch
Upper body strength is much harder to develop relative to lower body strength. We need lots of work on strict pressing and pullups to see progress. These are some of the best exercises to strengthen the shoulder complex and develop strength overhead. The wod should take most people 9-15 min depending on the run. The KBS and PP should be unbroken. Scale the TTB so you can to it in no more than 2 sets. For pull up progressions, watch the video below to make sure you’re getting the most out of the modifications you’re using to get your pull ups!
Thursday August 24
Row/bike/ski game
3 sets
Deadlift 5 DL 70%
15 GHD situps
3 Rounds
4 min AMRAP rest 2 min
7 Burpee pull ups
7 Deadlifts 225/185
finish with max cal bike/row/ski
The Deadlift are all dead stop! This will provide more functional carryover to all your other lifts. GHD sit ups are there to improve core strength, make y’all better at toes to bar, keeping your back straight, and look good in a bathing suit. The wod is set up to provide some more deadlifts at a lighter weight but most of the volume will be on the rower/ski/bike. This is because they don’t have an eccentric load nor do they tax the joints. A more well developed aerobic system means an increased capacity to recover from stress.
Friday August 25
:15/:15 off squat hold w/ plate OH
3x
10 Front squats with 2 KB
15 Back ext
8 Strict pullups add weight
15 min AMRAP
10 DB front rack lunges 45/25
Plank rot 1L/1R
Run w/v slam ball 200m
Roll quads/couch stretch
Today is all core. The KB FS and the back ext as well as the front rack lunges and plank rotations are going to hit all aspects of the core. This is set up like this because we must train all 3 planes of motion: sagital, frontal, and transverse. There is no such thing as too much single limb. My objective is to attempt to address muscle imbalances on a macro level with the programming as much as realistic. The strict pull ups are there because I know a lot of you all want to get a pull up. The only way to do this is to do more pull ups. Watch the video linked with Wednesday to refresh yourself on pull up modification progressions and how to get the most out of banded pull ups, negatives, or seated pull ups.
