| Week of 11/17/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 2/4 Phase 3 (Clusters) Week 0/4 Phase 4 (Testing) Front Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (Beat last week) |
SWOD Week 4: Clean and Jerk Progression (18 min) 2 Cleans and 1 Jerk x 3 1 Clean and 1 Jerk x 3 |
Phase 1 (Linear Progression) Week 2/4 Phase 2 (Clusters) Week 0/4 Phase 3 Test A1. Push Press 4 x 4 A2. Bent over Barbell Rows 4 x 5 |
SWOD (16 min cap): A1) Bulgarian Split Squats 3 sets x 8-10 (each side), Rest 30-60 Sec A2) Alternating Weighted Box Step Ups 3 sets x 8-10 (each side) Rest 90 Sec or Make up Tues or Weds SWOD |
Phase 1 (Linear Progression) Week 2/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Back Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (beat previous week) |
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| WOD | 4 Rounds of: 90 Seconds on, 30 seconds off AMRAP 90 sec: 20 Double Unders 8 Front Rack Lunge (75/65) 8 Push-Ups L2: 25 Doubles/Singles mixed, (55/45) L1: 30 Singles, (45/35) |
5 RFT 200m run 10 Sprawl Box Hops (20” box) 10 Ball Slams (30/20) L2: Sprawl Box Step Ups, (20/10) L1: Sprawls Only, (10) |
3 RFT 12 Toes to Bar 8 Push Presses (115/85) 12 Wall Balls (20/14) (10’/9′) 100m Med Ball Pec Carry L2: Knee Raises, (95/65), (14/10) L1: Sit Ups, (75/55), 10# WB Thrusters |
30 Deadlifts (225/155) 1 mile run L2: (185/125) L1: (155/105) Row Scale = 2000m Assault Bike Scale = 80/70 Calorie Bike |
4 Rounds 1 Min Max reps of Pull-Ups 1 Min Max reps of Burpees 1 Min Max reps of HR Pushups 1 Min Max Cal Bike 1 Min Rest Score = Total Reps L2: Jumping Pull-Ups L1: Ring Rows |
WOD 1 (12 min Cap) In Teams of 3: 2k Row *30 sec sprint, rotate through athletes until 2k row is accomplished Coaches notes: *either set rower for 2k row so total time is calculated or have a running clock going *Goal, about 4-5 sets Rest 5 min, then WOD 2 As individuals, 3 Rounds for Time: 400m Run 20 Thrusters (115/85) 10 Power Snatches (115/85) Rest 2 Min L2: (95/65) L1: (75/55) |
| BRO SESH | Weighted Wall Sit 3×1:00, 2:00 rest between sets |
Banded Step-Ups 3×8 |
Banded Push-Ups 3 x Max Reps; 2:00 rest between L2: No Band L1: Knees or elevated chest |
Single Leg RDL 3×8 each |
Plate Curls and Gun Walk AMRAP 2 20 Plate Curls 25ft Gun Walk Rest 1:00 and repeat *go lighter than you think, 2 minutes is no joke! |
3 Rounds 30 Banded Hip Extensions 15 Russian KBS -Rest 1:00- *Superset the two movements back to back |
| Stretching | Pigeon Pose Downward Dog Eagle Pose |
Archer Pose IT Band Frog Pose |
Twisted Cross Dragon Puppy Dog |
Forward Fold Saddle Pose IT Band Stretch |
Twisted Cross Supine Twist Lizard |
Banded Shoulder & Lat Stretch Couch Stretch |