WOD - Class Programming

Ben Williamson 5/24/24 Ben Williamson 5/24/24

Saturday, May 25

Community WOD

For time:

300 Double Unders

150 Sit-ups

100 KB SDLHP 53/70lb

150 Sit-Ups

300 Double Unders

*split everything with a buddy.

Ben Williamson 5/23/24 Ben Williamson 5/23/24

Friday, May 24

Everyone

Use 10TRM For All Sections

5 rounds

0:00 - 5 Snatch Left

0:30 - 5 Snatch Right

Rest 2:00 after all 5 rounds

5 rounds

0:00 - 5 Jerks Left

0:30 - 5 Jerks right

Rest 2:00 after all 5 rounds

5 Rounds

0:00 - 5 Cleans Left

0:30 - 5 Cleans Right

*DB Snatch and Clean are done from the hang position.

Then

Big Post Run

1 x 50% Effort

1 x 60% Effort

1 x 70% Effort

3-5 x 80% Effort

*Walk back down, rest until completely recovered, this is for speed and power, NOT conditioning.

Ben Williamson 5/22/24 Ben Williamson 5/22/24

Thursday, May 23

Rebuild

3 rounds of 6-12 reps each

SA KB Press

SA SL KB RDL

3 rounds of 6-12 reps each

SA KB Row

SA KB Split Squat

*Tempo 2121

*1-3 RIR

Metcon

For time:

50 Double DB burpee box step overs 20/35lb

Rebuild

3-4 rounds of

Elbow plank press up max reps

DB Box Step-ups 6/6

Reverse sled 100’

Ben Williamson 5/21/24 Ben Williamson 5/21/24

Wednesday, May 22

OHS 5 x 3-6 reps 50-80% of 3RM - OT2M

Push Press 5 x 3-6 reps 50-80% of 3RM - OT2M

Clean Deadlifts 5 x 3-6 reps 50-80% of 3RM - OT2M

Strict or Banded or Weighted Pull-Ups 1-6 reps OT2M

*Suggested Build-up

50% / 3-6

60% / 3-6

70% / 3-6

75% / 3-6

80% / 3-6

Metcon

5 Rounds OT2M

0:00 - Run 200m

2:00 - Row 200/250m

4:00 - Bike 12/15 Cals

6:00 - Rest

*Work should take less than 1 minute per movement, scale distance or calories to stay with within that time frame.

Ben Williamson 5/20/24 Ben Williamson 5/20/24

Tuesday, May 21

Rebuild

3 rounds of 6-10 reps each

SA DB Press

SA SL DB RDL

3 rounds of 6-10 reps each

SA DB Row

SA DB Split Squat

*Tempo 2121

*1-3 RIR

Metcon

AMRAP 8

20 Double unders

1 Rope climbs

Rebuild

3-4 rounds of

DB Russian twist 10/10

Rope climb lowers 3-6

Slant board calf raise 10-15

Ben Williamson 5/19/24 Ben Williamson 5/19/24

Monday, May 20

8 sets of 3 Power Snatches on the 1:15 Minute 60-75% Of 3rm Snatch

8 sets of 1 Power Clean + 2 Push Jerks on the 1:15 Minute 60-75% Of 3rm C&J

8 sets of 1 Full Clean + 2 Front Squats on the 1:15 Minute 60-70% Of 3rm C&J

Metcon

8 Rounds For Max Reps

:25 Kettlebell Swings

:50 Rest

8 Rounds For Max Reps

:25 Wall Balls

:50 Rest

8 Rounds For Max Reps

:25 Burpees

:50 rest

Clock Setup For Class =

24 Rounds

L1 = :25

L2 = :50

Ben Williamson 5/17/24 Ben Williamson 5/17/24

Saturday, May 18

Community WOD

AMRAP 30

Run 400m

20 SA Alternating DB devil presses

40 Med Ball cleans

400m Medball run

*split everything in half with a buddy

Ben Williamson 5/16/24 Ben Williamson 5/16/24

Friday, May 17

Everyone

Use 10TRM For All Sections

5 rounds

0:00 - 5 Snatch Left

0:30 - 5 Snatch Right

Rest 2:00

5 Rounds

Rest 2:00

5 rounds

0:00 - 5 Jerks Left

0:30 - 5 Jerks right

Rest 2:00

5 Rounds

0:00 - 5 Cleans Left

0:30 - 5 Cleans Right

Then

Big Post Run

1 x 50% Effort

1 x 60% Effort

1 x 70% Effort

4-6 x 80% Effort

*Walk back down, rest until completely recovered, this is for speed and power, NOT conditioning.

Ben Williamson 5/15/24 Ben Williamson 5/15/24

Thursday, May 16

Rebuild

3 rounds of 6-12 reps each

Dub KB Press

Dub KB RDL

3 rounds of 6-12 reps each

KB Goblet Squat

Dub KB Row

*Tempo 2121

*1-3 RIR

Metcon

5 rounds for time:

40 Double unders

20 Walking lunges

Rebuild

3-4 rounds

Walking lunges50’

Cat crawl 50’

Slant board calf raise 10-15

*tempo 3131

Ben Williamson 5/14/24 Ben Williamson 5/14/24

Wednesday, May 15

OHS 5 x 3-6 reps 55-75% of 3RM - OT2M

Push Press 5 x 3-6 reps 55-75% of 3RM - OT2M

Clean Deadlifts 5 x 3-6 reps 55-75% of 3RM - OT2M

Suggested build up:

Set 1 - 55%

Set 2 - 60%

Set 3 - 65%

Set 4 - 70%

Set 5 - 75%

-Then-

3-5 sets of Strict or Banded or Weighted Pull-Ups 1-6 reps

Metcon

5 Rounds for consistent times - OT2M

0:00 - Run 200m

2:00 - Row 200/250m

4:00 - Bike 12/15 Cals

6:00 - Rest

*Work should take less than 1 minute per movement, scale distance or calories to stay with within that time frame. The goal of the session is to keep your times as close as possible to the previous rounds. So, pace for 30 minutes instead of 1 minute.

Ben Williamson 5/13/24 Ben Williamson 5/13/24

Tuesday, May 14

Rebuild

3 rounds of 6-8 reps each

Axle Zercher Squat

Standing Barbell Press

3 rounds of 6-8 reps each

Barbell Good Morning

Axle Pendlay Row

*Tempo 2121

*1-3 RIR

Metcon

For time:

50 Box jumps 20/24”

50 Toes to bar

50 Box jumps 20/24”

Rebuild

3-4 rounds

Hanging oblique twists 5/5

Reverse sled 50’

Forward sled 50’

Ben Williamson 5/12/24 Ben Williamson 5/12/24

Monday, May 13

3 Power Snatches OTM for 10 Minutes 60-70% Of 3rm Snatch

1 Power Clean + 2 Push Jerks OTM for 10 Minutes 60-70% Of 3rm C&J

1 Full Clean + 2 Front Squats OTM for 10 Minutes 60-70% Of 3rm C&J

Metcon

10 Rounds For Max Reps

:20 Kettlebell Swings

:40 Rest

10 Rounds For Max Reps

:20 Wall Balls

:40 Rest

10 Rounds For Max Reps

:20 Burpees

:40 rest

Clock Setup For Class =

30 Rounds

L1 = :20

L2 = :40

Ben Williamson 5/10/24 Ben Williamson 5/10/24

Saturday, May 11

Community WOD

AMRAP 8:00

Partner A) Bike 21/30 Cals

Partner B) AMRAP

DB box over 35/50lb, 20/24”

Rest 2:00

AMRAP 8:00

Partner A)

Run 400m

Partner B) AMRAP

5 Strict Pull-ups

10 Push-ups

15 Air squats

Rest 2:00

AMRAP 8:00

Partner A)

Row 400/500m

Partner B) AMRAP

10 KB swings

10 Med ball slam

*As Heavy As Possible

Ben Williamson 5/9/24 Ben Williamson 5/9/24

Friday, May 10

Everyone

Find a 10 rep (TECHNICAL) Max of:

DB Hang or KB Snatch

DB or KB Jerk

DB Hang or KB Clean

Prep:

Light Weight 5 Reps

Medium Weight 5 Reps

Heavy Weight 5 Reps

10TRM Attempt Wight Heavy Weight

-Then-

Benchmark

For Time:

Big Post Run

Prep:

Post Run 60%

Post Run 80%

Post Run 100%

*Coach will be standing next to the big pole at the top of the hill, Athletes will be at the base of the hill, next to the gym mailbox standing on the road. Using a stopwatch the Coach will time each athlete one at a time. The athlete will place their hand against the mailbox pole, on their own accord they will sprint to the top of the hill, timer will stop when the athlete touches the big pole at the top of the hill. The coach will start the timer when the athletes hand leave the mailbox pole.