This week will be unusual in term of scheduling. You will have a lot of latitude in terms of what and when. Listed below are some suggested WODs for the week that will bridge us into the next month of programming.
Monday, Tuesday and Wednesday the schedule is normal with testing out being your priority. Your WODS on thos 3 days are any of the following:
3 sets of:
Airdyne for max distance in 3 minutes
rest 1 min between efforts
Do not perform prior to your squat max test.
7 minute AMRAP of
7 thrusters @ 65/50#
4 pull-ups (men c2b)
4 rounds of
5 KBS (2.0/1.5 pd)
Build to a max power clean in 8 minutes:
Rest 2 minutes to change loads
Max rep power cleans in 8 minutes @ 90% of above.
Do not perform before deadlift max test.
So your day m-t-w might be 1 max test, 1 wod. Maybe monday you do 3 tests, tuesday 2 wods, wednesday 2 tests etc. The strength test-outs should be your priority.
Thursday- Thanksgiving we are running a Platinum CF edition of our half decathlon. 2 Half decathons, one right after the other. One giant chipper and it goes a lil sum’in like this:
500 m row
400 m run
30- calories AD
200 Heavy Jump Ropes
100 Step-ups to the tire
5000/4000 Lbs of deadlift
4000/3000 lbs of back squats
3000/2000 lbs of KB Swings
2000/1000 lbs of S2O
1000/500 lbs of rope climbs
Now, that sounds like crazy loads but we will have multiple bars set up at different weights allowing you to pick your poison. For example 5000 lbs of deadlift turns into 19 reps at 275 (or what competitors did unbroken at the Master’s Series garage games event) or 23 reps at 225 or 27 reps at 185. Rope climbs is 1000/500 divided by your bodyweight. This will be an awesome start to your gluttony.
Friday am classes cancelled. 1, 5 and 6pm all intact.
December’s programming is going to be widely varied with different energy systems taxed depending on the day. Details at the end of this week. As of January, programming will pivot towards the specific tools and timeframes tested in the CF Open.
Holiday, then Diet Contest around the corner, then The Open. It’s gonna be a busy and eventful couple of months!