Programming for the Week Commencing‪ 3rd December‬

Monday:

A.

15 Mins to Build to a Heavy Triple Power Clean

B.

Benchmark WOD ‘Elizabeth’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Power Clean @61/42.5kg
Ring Dip

*Appropriate scaling options to be advised by the Coach!

Power Clean / Hang Power Clean / Heavy Russian Swing

Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Coaches Notes:
Coach to help advise on movement scaling and weight.
This is the end of a four week cycle for November to develop your strength, power, mobility, endurance and skill for Elizabeth. Record your performance and scaling on MyWOD App for this benchmark and compare it to the previous attempt to measure your progress!

Tuesday:

A.

Strength

15 Mins to Establish a 1RM Back Squat

This will be used for your percentage work going forward, and is one of the Benchmarks for December!

B.

Conditioning

14 AMRAP

50 X Pistols
40 X Russian KB Swing @32/24kg
30 X Wallballs @9/6kg
20 X Over DB Burpees
10 X DB Hang Clean Press @22.5/15kg

Score = Reps

Wednesday:

A.

Skill – Handstand Hold / Walking

*This is the second Benchmark (Skill) to work on over December!

B.

Conditioning

24 EMOM

1- 20m Handstand Walk / 20m Bearcrawl
2- 10 X DB Deadlift @2 X 30/20kg
3- 12/10 X Cal Bike
4- 14 X Slamball @30/20lb

Thursday:

A.

Strength

6 X 3 Front Squat @80%

B.

Conditioning

4 Rounds For Time:

24 X Double Unders / 48 X Single Unders
12 X Deadlifts @50/35kg
9 X Hang Power Clean @50/35kg
6 X Push Jerk @50/35kg

Score = Time

Time Cap: 14 Mins

Friday:

A.

Strength

5 X 6 Bench Press @75/80%

B.

Conditioning

For Time:

50 X DB Thrusters @22.5/15kg
25 X T2B
50 X Alt Jumping Lunges
25 X Pull Ups / Ring Rows

Score = Time

*Time Cap

Saturday:

Conditioning

For Time:
In Pairs

‘The BUMP’

40 (Weeks) AMRAP

40 X DB Snatch
40 X Box Step Over
40 X KB Russian Swing
40 X Synchro Squats
40 X Cal Bike / Row

*Where possible… strap a wall ball or slam ball onto your belly for the entire workout!! 👶🏼💙

Gymnastics:

The 🔫 !!💥

Sunday:

Hero WOD ‘Schmalls’

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

For Time:

800m Run

Then two rounds of:

50 X Burpee
40 X Pull-up
30 X Pistol
20 X KB Swing @24/16kg
10 X HSPU

Then:

800m Run