Sample Week of Programming

A. Choose a weight that will be tough. The target number of reps here is 6-8. When we are doing an AMRAP (as many reps as possible) with a tempo, the AMRAP ends when you are unable to maintain the tempo, not when you are unable to do the lift. So for today, you are done when you can no longer control the DB through a 4 second descent (from the DB in the overhead position coming down to the top of your shoulder). If you do not have DBs that are heavy enough, cap each set at 10 reps.

B. Your shoulders should be plenty warm now, and likely a bit fatigued. So don’t be surprised if the strict press feels harder this week, even though it is only 8 reps. There is no prescribed tempo for these reps. With the strict negative pull ups, we are looking to have control through the full descent. Use a box to start each rep with your chin over the bar. If you can’t maintain control for the descent, use the feet assisted method coach Jackie demonstrates in the private Facebook group. Challenge yourself here only on the way down, start the rep from standing tall.
For scaled, we are going to do bent over DB rows with a tempo. In the set up position, your shoulders should be well in front of your toes. To do this keep your legs relatively straight, send the hips way back and drop that chest so that it is close to parallel to the floor. The 4 second tempo will be from the DBs touching your side down to your arms being fully extended. We then want you to pull the DBs back up to your side quickly.

C. 2-4-6-8 who do you appreciate? Anyone else remember this cheer and immediately think of it when you see those numbers? The optimists will see that as the number of wall walks increases, so too does the time between your next set of wall walks. Run with a nice and relaxed upper body to help your shoulders recover as you go. Only walk up the wall as far as you are comfortable. As the workout goes on and you get tired, hold yourself to the same movement quality and standard. If this means you need to take time to rest, do so.
Scaled version – the front leaning rest is going to get hard. Break the push ups into small sets. Try doing 3 reps, rest 10-20 seconds, 3 reps, rest 10-23 seconds, then 1 rep and then from the top of the push up start your front leaning rest hold. While the run is short, use this time to shake the arms out.

D. If you can still lift your arms up, then give this section a go. It won’t take much weight at all to make these tough. Heck, after part A, B, and C you may find it challenging enough to do this unweighted. Remember with these raises we are looking to keep those shoulder blades down and back (try to put them in the back pocket of your pants).

Today’s work capacity Wednesday is a mega workout. There are 3 different workouts sandwiched between some cardio. Focus on your pacing and quality of movement. The weight you choose for the deadlift, hang power clean, shoulder to overhead complex should be light enough that you can do 1 full round unbroken. Remember with the shoulder to overhead you can choose to do a push press or push jerk. Scale the weight and movements as needed. For scaled/ limited equipment, you are doing a similar format but in an AMRAP setting. If you get through the 2 sets of air squats and single unders before 20 or 30 minutes (whichever length you choose), go back to the beginning of the workout. So you will then do another run/row into 2 sets of the DB complex. If you don’t make it all the way through the workout in the time frame, that’s ok!

For those with limited space and no rower or bike do 2:00 minutes of:
30 seconds run in place
30 seconds jumping jacks

A. The Hip Airplane is great for mobility and for balance. Consider this part to be practice and be ok with how challenging this is. If needed, use a rack or wall for extra support but try to balance on your own if possible.

B. Choose your own adventure with power or squat cleans and loading. If you did power cleans last week, perhaps try adding in squat cleans or vice versa. Even if this means doing so at a lower RPE. Taking the time to do things well will pay dividends in the long run. Whichever route you choose, don’t work heavier than 8/10, we are not looking to max out today.
Limited equipment option – Focus on ‘catching’ or ‘receiving’ the clean in a true power position. Weight should be in your heels with your hips in a partial squat when the DBs land at your shoulder. Try to mimic a similar position as if you were about to jump up on a box. 

C. This week with the deadlift build to a tough 8 reps (RPE 8/10). There should be no failed lifts here, it is not a max. The weight should be the same or very similar for all 3 working sets. The 11X1 tempo means you will reset between each rep, so no touch and go reps here. Use the reset between each rep to re-engage your lats and ensure your body weight is in your heels. Remember form is more important than intensity (load lifted). For scaled/limited equipment if you are limited by the weight you have available, add a 2-3 second tampo on the descent of the lift. 

D. This workout is going to bring the heat!
Workout Flow: at 00:00 do 5 burpees and then in the remainder of the first minute accumulate as many thrusters reps as you can. At the 1:00 minute mark, stop doing thrusters and do another set of 5 burpees, then return to accumulating thrusters until the 2:00 minute mark. You will repeat that pattern until you have reached 60 thrusters total. Yikes! Cap yourself at 12 minutes if you have not reached the 60 reps. The weight you choose to use for the thruster should be light enough that when fresh you could do 12-15 reps unbroken. If you cannot consistently do 5 burpees (even with fatigue) under 30 seconds, consider doing the scaled version. With the scaled version you are performing a fixed number of sets with built in rest. You can push yourself here, move with purpose. The 30 seconds rest will fly by so make sure you are paying attention to the clock.

E. Only do this if you have the time and if you’ve come back from the dead from part D. The 4 second tempo starts when the DB is at your side. Take 4 seconds to lower the DB to extension. It is important to honour the tempo here.

A. This is part warm up, part skill work with the turkish get ups.

B. Teamwork makes the dreams work! Work as heavy as you can for the carries, you can take breaks if you need to. The distance does not need to be completed unbroken. *Note the runs are measured in meters, while the carries are measured in feet. If you do not have space for carries, you will do 1 minute of marching in place instead. If you break, the clock pauses. For the carries, you can use KB or DB. For the overhead carry – you can use KB/DB or do an overhead plate carry (which will be easier). If you are doing scaled, the distances are cut in half. If you don’t have DBs/KBs that feel heavy enough for the carries, feel free to use loaded backpacks, water jugs, or other household items that provide a more challenging load. And if you do this option, make sure you tag us on IG…. We love to see that! If you are subbing the running and have the option to bike vs row, choose the bike today (machine conversion chart).