THE WEEKLY 2/7-2/12


MONDAY 7th

This is a memorial WOD for an OSCF member who passed away. It is intended to be performed in partners but you can go solo if you prefer.


Coaches note:

You have 40 minutes to warm up, prepare, clean up so that is PLENTY of time to drill the power snatch and prep athletes for the squat clean. Suggest starting at 30 mins past the hour which will leave 10 mins to cool down and clean up!


20 Minute running clock

PART 1

AMRAP 12

-12 KB Swings

-12 T2B

-12 Power Snatches

-12 Burpee Bar Hops


Slick Willie loved working out with the mates, so an encouraged method is to go partner style, tag-team, with each doing full reps.


Flow: you do 12 swings, I do 12 swings. You do 12 abs, I do 12 abs.


If you and your partner are of different abilities and need different weight or ab movements but wish to keep the partner flow, proceed as much as space and equipment allows!


Rx: 70/53, T2B, 95/65, 2FTO (2 foot take off)

Sc: 53/35, Sit-Ups, 75/55, Step Overs


PART 2

Use the remaining 8 minutes to get HUGE!

-1 Rep Squat Clean

->modified: any clean as able


TUESDAY 8th

Endurance Day!


AMRAP 40

-5 Devil Press

-10 Challenging Pulls

-Jump Rope

-1 min rest

-5 Devil Press

-10 Challenging Push-Ups

-Jump Rope

-1 min rest

-5 Devil Press

-10 Challenging Box Jumps

-Jump Rope

-1 min rest


Ideal Flow, INCLUDING rest/transition time:

-Devil Press: 1 min

-Pull/Push/Jump: 1 min

-Jump Rope: 1 min

-Work to rest: 3:1 (flow intention is EMOM)


50/35, Bar Muscle Ups, 4" Deficit HSPU (1x45), 30/24" Box Jumps, 50 Double Unders

45/30, Chest to Bar Pull-Ups, Netural HSPU, 30/24 Box, 40 Double Unders

40/25, Pull-Ups, Abmat on (2) 10lb plates, 24/20 Box, 30 Double Unders or 80 Single Unders

35/20, Banded Pull-Ups, Abmat (3) 10lb plates, 20/12 Box, 20 Double Unders or 60 Single Unders

Modify as needed


Modification option:


Adhere to the intended flow. Spend one minute at each element, and transition at the minute, regardless of reps, and then take the minute off to recover.


There won't be a score for this, but you can pick ANY METHOD of movement. This will allow you to mix and match the standards within the levels.


This is a GREAT OPTION for people who have Muscle Ups but not capacity, or have Double Unders but are inconsistent.



WEDNESDAY 9th

Shoulder to overhead day!

Split Jerk 1RM

From the rig


1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-4x50%

4) 6:30-4x60%

5) 9:00-3x70%

6) 12:00-2x80%

7) 15:00-1x75-90%

8) 18:00-1x80-100%

9) 21:00-1x NO PRs BEFORE HERE!

10) 24:00-1x MASSIVE!!!


Do all of the reps in the beginning as singles; no rushed touch and go reps. Deep breath, jerk, hold the catch, front foot, back foot, reset… Each time!!!!


That way, when it actually gets heavy, hopefully the movements are ingrained.


PART 2

AMRAP 10

-10 Thrusters 95/65

-10 Lateral Burpee Bar Hops


If ya got it, do it.

75/55, burpee step overs

Scale as needed

I’m sorry. But the Open is coming and this couplet has been there many times….. always in a rep scheme that takes the masses much longer than 10 minutes!!! Dig deep and make this hurt.



THURSDAY 10th

Squat Day!


Back Squat 3 Rep Heavy w/ Pause


0:00-10x30%

2:00-9x40%

4:00-8x50%

6:00-7x60%

8:00-6x65-70%

10:00-5x70-80%

12:30-4x75-90%

15:00-3x80-100%

18:00-3 Rep Heavy & ALL THREE W/ PAUSE!


3 reps in each set have to have a 2 second pause once you've completely bottomed out!


PART 2

EMOM 16

1) Back Squats (from the floor)

2) Burpee Facing Box Jumps

3) Row for Cals

4) Handstand Push-Ups


4 Stations. Perform as many reps as possible in 30 seconds.


THIS WORKOUT IS SCORED! Keep track of your reps. Your score is your total reps for all of the stations.


165/115, 24/20, Strict HSPU

145/105, 24/20, Kipping HSPU

125/95, 24/20 BF Step Ups or Jumps, abmat on (2) 10’s kipping HSPU

105/75, 20/18 BF Step Ups, Pike push ups or seated DB press

75/55, 18/12 Step Ups, Pike push ups or seated DB press


Note: this is a repeat session from 9/10, as listed in Part 1. However the standards for Part 2 have changed across the top levels. This is NOT the same workout.


For the Back Squats:


At the beginning of the allotted work time, Clean the bar, pop it to your back, and start doing Back Squats. If that takes you 15 seconds, then you've only got 15 seconds to Squat. So... Pick a weight you will be able to confidently Power Clean and pop right to your back.


At the 30 second mark, stop squatting and pop it OVER YOUR HEAD FORWARD! Do not drop the weight backwards. (it is dangerous to you, dangerous to your surroundings, and it is never allowed in competition)



FRIDAY 11th

HOLDS!

A HUGE PIECE OF ATHLETIC DEVELOPMENT IS THE ABILITY TO MAINTAIN A RIGID MIDLINE!


The same reason you wobble and lose a heavy Snatch is the same reason your back rounds and you get crushed when you catch a heavy Clean and is the same reason your back arches as you reach failure on Handstand Push-Ups….. Your core is failing!


PART 1

20 minutes

-10 sets, 1 sets every 2 minutes

-alternate between traditional abs and something upside down

-work for 30-60 seconds, take remaining time until next 2 minute block to recover


Build in difficulty and/or time of effort.


Note: A goal for any high level fitness competitor is to be able to hold a static handstand for at least 60 seconds.


PART 2

EMOM 16

-Odd min: 1 Round DT w/ LIGHT DBs

-Even min: Gymnastics of Choice


With so much gymnastics already programmed this week, but not knowing who has done what, today will be open-ended for y’all to decide what to work on, based on what you need and what you’ve done!


Pick DB weight that you can do DT either unbroken, or with 1-2 quick rests. Unbroken takes 40ish seconds, so if you break, you’ll need to it be fast so you can finish the round in the minute. ALSO, IT SHOULD NOT BE SO HEAVY THAT IT COMPROMISES YOUR GYMNASTIC CAPACITY!!!! It shouldn’t take you 50 seconds to recover from your round of DT….


You will do 8 rounds of DB DT… Keep that in mind. The focus should be the gymnastics….


You can work different skills, such as rope climbs and pistols, or do the same thing every time. That is up to you!



SATURDAY 12th

Saturday Partner Workout!


EMOM 30; 6 Rounds

1) Clean and Jerks

2) Burpee Bar Hops

3) KB Swings

4) Wallballs

5) recover and add weight


Round 1: 30%

Round 2: 40%

Round 3: 50%

Round 4: 60%

Round 5: 70%

Round 6: 80%


Entire workout is tag-team, split reps however you choose, within the allotted time.


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