Saturday 12/7/19

Warm up:
Jog 200m (easy)
10 pass throughs
2 squat stretch with OH reach
10 pass throughs in 1/2 squat
2 squat stretch with OH reach
10 pass throughs in full squat
2 squat stretch with OH reach
10 sec pause OH squat

Strength: Tempo OH Squats
5 x 2 @ 5:5:5:5
*start light, build as able

WOD: 12 min AMRAP
10 DB snatches (50/35)
10 DB box step ups (50/35lb, 24/20in)
200m run

3 Rounds
Moster walk 25 ft foward, 25 foot reverse
30 sec Prying squat (elbows pressing knees out)
30 sec Straddle sit

Notes: Athletes unable to OH squat due to injury may use front squat
or other appropriate scale. Those with mobility limitations should
decrease load 1st and ROM 2nd to allow for BEST POSSIBLE form. May
hold any way for DB box step up

Friday 12/6/19

Warm up:
2 min bike / row, then
2 Rounds
50 ft lateral shuffle ea direction
10 box step ups
1 rope pull to stand

Strength (After WOD): DB Row
Two warm up sets, then
4 x 6 AHAP
*10-15 band external rotations after ea working set

WOD: 5 Rounds for max calories (20 min running clock)
3 min work
2 Rope climbs
10 pistols
Max cal bike or row in remaining time
2 min rest

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped hip adductor stretch with wrist extension

Notes: Band external rotations can be done one arm at a time or
athlete can save time by performing bilaterally. Scale for rope climbs
should be determined by coach (x2 if athlete is Rx level, but forgot
socks, is afraid, etc. May keep at 2 reps / for newer or scaled
athletes). Standard pistols scaling.

Thursday 12/5/19

Warm up:
Jog 400 or row 500
DT Review with empty bar

Strength: Warm up to WOD weight

WOD: Partner “DT”, 30 min soft cap
5 Rounds per person, must finish round and rest while partner is working
12 DL (Rx+ 205/145, Rx 155/105, Scaled 115/85 or as needed)

Accessory: Partition reps as needed, may add weight as long as as you
are able to perform at least 10 reps / set
GHD hip extension – 50 total reps
Push ups – 50 total reps

Notes: Partner DT allows for rest and is ideally performed as unbroken
rounds. There is no penalty for dropping the bar, but if dropped more
than twice in a round, the weight is too heavy. Rx+ weight should only
be used if athlete is capable of performing ALL sets unbroken at Rx
weight. Athletes may add weight to accessory as long as they can still
perform 10 reps with good form, however remind them that more is not
better, heavier is not better, better is better.

Wednesday 12/4/19

Warm up: 3 Rounds
6 hollow rocks
6 Downward dog calf stretches
Jog to end of fence and back
12 sec active hang
12 DU’s (scale changes ea round = big singles, fast singles, penguin claps)

Strength: None

WOD: 30 min AMRAP
Buy in: 150 DU’s (performed once only)
Run 400m
Row 500m
10 GHD sit ups

Accessory: 3 x 30 sec ea
Calf stretch at rig
Chaos side plank with hip abduction

For the WOD DU scalle will be only x 2 today, however athletes who can
do any number of DU’s should aim to perform DU’s. If 150 is
unrealistic, set a goal (i.e. 50 DU’s, then finish with 200 singles).
Remind athletes that GHD sit ups are very potent and can easily be
overdone. Athletes may scale to standard sit ups or weighed sit ups
with a weight that allows for 10 unbroken reps.

Tuesday 12/3/19

Warm up: 3 Rounds
1 min bike or row
1 Shoulder CAR ea side
3 HR push ups with hands reach behind low back and reach behind head (see notes)
3 squat jump to bar tap

Strength (After WOD): Superset 6 x 4 ea
A1) Incline DB Bench Press
A2) Strict Pull up with eccentric lower on last rep (as slow as possible)

WOD: For time, 10 min cap
30 Burpee Bar MU
*Scale = pull up only (see notes for details)

Accessory: 3 x 30 sec ea
Banded lat stretch (squatting)
Shoulder extension stretch (floor or rings)

Notes: For warm up make sure that athletes using the bike do not
perform with legs only. For HR push up, athletes will reach BOTH hands
behind the low back and reach up, then bring both hands behind the
head and lift the elbows for each rep. Kip levers are to be performed
as singles with athletes practicing jumping into the hollow body
position. Scaling for WOD should allow athlete to move QUICKLY and the
metabolic intensity should be high. Scaling progression = burpee C2B >
burpee Pull up > burpee jumping C2B > burpee jumping pull up. Burpee
jumping muscle up may be used at coaches discretion. Strength should
be heavy and slow. 10 min time cap means that athletes must complete
AT LEAST 3 burpee bar MU / minute to finish (20 sec / rep).

Monday 12/2/19

Warm up:
400m jog, then
2 Rounds – 1st round coached movement by movement, second round at own pace
5 staggered stance slam ball deadlifts
5 Slam ball goblet squats
5 Bulgarian goat bag swings (with slamball)
5 Slam ball slams

Strength: Deadlift
Warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 @ 85%
3 x 3 (aim for greater than 85%, adjust by feel)
2 x 8 (70% for first set, adjust as needed for 2nd)

WOD: For time, 6 min time cap
10, 8, 6, 4, 2
Double KB Front Squats (53/25 per hand)
Slam ball slams (20+/10+)
*2 burpee penalty for setting the bells down before completing a set

Accessory: Supersets – 3 Rounds ea
A1) Rower pike 5-10 reps, slow
A2) Rower long lever bridge to hamstring curl 5-10 reps, slow
B1) 30 sec standing hamstring stretch with foot on box + 10 sec lift off
B2) Same as above, opposite leg

Notes: Bulgarian goat bag swing simply a hip hinge with the weight
(usually a KB, but today a slam ball) held directly against the front
of the body. Emphasis is on glute and hamstring engagment. If you’re
wondering, the name is a joke. It was coined by an awesome strength
coach named Dan John (worth checking out his books). Since he was the
first to name it that’s what we’ll call it. Strength portion (DL)
should be adjusted by feel and will take the majority of class time.
WOD is meant to be fast and the goal should  be unbroken sets
throughout. Scale up or down as needed to achieve this goal