Box Programming for Jan. 30-Feb.4, 2017
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali
OPEN PREP CYCLE
Monday, Jan. 30
A. Every 2 min. For 12 min. (6 sets)
3 Front Squats @ 80-85%
2 Front Squats @ 85-90%
1 Front Squats @ 90-95%
B. 3 MAX EFFORT Sets (NO HOLDING BACK OR PACING)
0:50s min. Max Cal Row* (clock set to beep at 1 min. but stop rowing at 0:50 & get off)
1 min. REST
1 min. Max Reps Wall Balls (20to10”/14to9”)
1 min. REST
*You may start in any order. Full class, divide group and/or have a group work during the rest interval of first two groups. You must be ready during your rest interval to jump on the the rower as soon as the person stops at the 0:50s mark.
Tuesday, Jan. 31
CLASES DEL MEDIODÍA CERRADAS PARA CONFERENCIA DE PRENSA DE WODWARS… PUEDEN VENIR A ENTRENAR EN ESPACIOS NO UTILIZADOS O AFUERA. EL COMMUNITY ES BIENVENIDO A LA CONFERENCIA!! MIL DISCULPAS!!
A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 0:30s. between each set. Use weight from last week.
B. AFAP X 3 ROUNDS (rest 2 min. between rounds)
15* C2B Pull-Ups (Scale with 5-15 standard Pull-ups, depending on skill level)
10* HSPUs (Scale with standard Hand Release Push-Ups, feet must always be in contact with the floor… meaning don’t try to kip a push-up, that’s not cool).
*TIME CAP FOR EACH ROUND: 4 min. Scale reps accordingly.*
Wednesday, Feb. 1
A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 0:30s between each set. WARNING: this interval will be very challenging to hold up – use weight from last week or reduce load if you were not able to complete last week. Stay safe and bring weight down if you have any back issues. You will not be able to share a barbell.
B. AMRAP 7 min. Follow the ladder…
6 Bar-Facing Burpees
6 OHS (135/95*)
9 Bar-Facing Burpees
9 OHS (135/95)
12 Bar-Facing Burpees
12 OHS (135/95)
15 Bar-Facing Burpees
15 OHS (135/95)
18 Bar-Facing Burpees
…and so on…
Scale weight as needed for you to be able to MOVE during 7 minutes: 125/85, 115/75, 95/65, 75/55. However, it should not be light for you.
Thursday, Feb. 2
A. Rotate through the following stations in any order, 3 times (please remember all this work is slow and controlled):
10-15 reps Leg Fall Outs (Hollow Control and Strength) (bilateral)
B. Alternate 3 Sets of:
10 Reverse Lunges (Strength work, from the rack – moderate to heavy)
3-10 Ring Dips (Controlled! Pause at the top in extension, rotate rings out. Scale by doing ring holds, with partner if necessary and/or Matador Dips assisted with band)
C. OPTIONAL EXTRA CONDITIONING (MAY BE DONE SATURDAY)
Row 12 min. Alternating 45s 8-9 RPE (see chart above) with 45s 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.
Friday, Feb. 3
OPEN WOD 16.2 (click on link for official rules/guidelines)
Prep: Squat Clean Cycling Practice
Rehearse: X 2-3 Sets
3-5 Squat Cleans
*NOTA IMPORTANTE ANTES DE COMENZAR: SI NO PASAS LA RONDA, BAJA AL ESQUEMA DE REPETICIONES Y PESO ANTERIOR A LA RONDA EN QUE TE QUEDASTE Y REPITE EL CICLO 2-3 VECES MAS – MAX TIEMPO DE TRABAJO 20 min. SI TE QUEDASTE EN LA PRIMERA RONDA, BAJA LAS REPETICIONES Y/0 PESO PARA HACER 3 RONDAS MÁS – MANTENIÉNDOLO DIFÍCIL TODAVÍA.
Beginning on a 4-minute clock, complete as many reps as possible of:
15 Squat Cleans (135/85)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 Squat Cleans (315/205)
Stop at 20 minutes.
“Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.”
25 Hanging Knee Raises
50 Single Unders
Weight scheme (Rep scheme the same): 95/55, 115/75, 135/95, 155/115, 185/135
Alternative Conditioning WOD
Every 4 min. For 20 min.
20 AbMat Sit-Ups
100 Single-Unders (or 30-50DUs)
10-15 DB Hang Squat Cleans
Saturday, Feb. 4
Open Box 9:00AM-12:00PM