And so it begins, time for you guys to take on my programming. Good luck.

Below is next week’s program, and as previously advised its 3 days strength training with a shorter, heavier WOD and then 2 days of skills with a longer based WOD, plus your usual Saturday slug fest.

As you will see the WODs on the skill days include the movement that you will focus on in each class, so you have a chance to put your new found skills to the test.

Scaling options

Team Bold at the Colosseum Games earlier this month

You will notice that for each of the WODs, there are a number of scaling options. These are not inclusive, and you can of course scale the weight/movement further if required (please discuss with the coach taking the class).

The options are there to provide you with a consistent scaling approach for skilled and weighted movements. By using these options, we plan on getting you stronger and more skilled, faster. This should have you hitting the RX movements and weights in no time.

An example of a skilled movement in a WOD may be Handstand Push-ups. When this appears in a WOD, the scaling option would be strict dumbbell press, the scaling option will NOT be half range handstand Push-up (you guys know who you are).

By admitting you cannot complete the RX movement and following the prescribed scaling option, you will, without a doubt, get stronger, quicker, in the movement pattern and be hitting the RX movements sooner.

A full article on scaling will be coming soon!

Have a great week.


Monday:

Midline Stability: Hollow Holds: 5 x 15 seconds on / 30 seconds off

Strength: Front Squat: 5-5-5-5-5

WOD:

"Power Elizabeth" (Power Cleans & Ring Dips - 21-15-9)

60/40kg / 50/30kg / 40/20kg

Ring dips / Parallel bar dips / Close Grip push-ups (from floor or from hands on box)

Tuesday:

Skill: Kipping

WOD:

Run 800m
10 Pull ups (Ring Rows)
20 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 400m
20 Pull ups (Ring Rows)
30 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 200m
30 Pull ups (Ring Rows)
40 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)

Wednesday:

Midline Stability: Arch Holds: 5 x 15 seconds on / 30 seconds off

Strength: Push Press: 3-3-3-3-3

WOD:

3 Rounds (1 minute rest between rounds) - In 3 minutes:

Run 200m
AMRAP Thrusters (50/32.5kg / 40/22.5kg / 30/15kg)

Thursday:

Skill: Burpee

WOD:

5 Rounds for Quality (rest 1 minute between rounds):

10 Front Rack Lunges (60/40kg / 50/30kg / 40/20kg)
20 Burpees
30 Wall Balls (9/6kg)

Friday:

Midline Stability: Hollow Holds: 5 x 20 seconds on / 25 seconds off

Strength: Sumo Deadlift: 1-1-1-1-1

WOD:

Perform 60 Ground to Overhead (60/40kg / 50/30kg / 40/20kg)

Every time you drop the bar, complete 15 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)

Saturday:

In teams of 3 complete the following in 35 minutes:

100 Wall Balls (9/6kg)
100 Box Jumps (24/20inch)
100 DB Snatches ( (20/12.5kg / 15/7.5kg))
200 Double Unders (400 singles)

In remaining time, AMRAP Cindy (5 pull ups (Ring Rows), 10 push-ups (hands on box), 15 air squats)

1 Person to work at a time

*24/16kg KB to be held at all times between the team.

Comp Group:
Gymnastics: not for time

25 Strict Chest to Bar Pull ups
10 Strict Handstand push ups
5 Strict Ring Muscle Ups

Barbell

Every 2 minutes for 6 rounds:
3 cleans and 1 jerk @60%

WOD

6 min AMRAP:
200m Run
10 Squat Snatches 40/30kg
10 Toes to Bar

Rest 5 mins

8 min AMRAP
Row 500m
21 Burpees
400m Run

Rest 5 mins

6 min AMRAP
100 Double Unders
25 Push Jerks 60/40kg

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