Programming W/C 17th December 2018



Skill / strength

Kipping Pull-up Capacity
(Capacity – for those who already have kipping PU)
1. EMOM 10 – 30-40% of max
2. Accumulate 50-100 Hollow Rocks

Order of ability:
Butterfly Chest to Bar/Pull-up
Kipping CTB/PU
Paused Kipping PU
2-to-1 Swing to Pull-ups

Kipping PU Development (for those who have yet to develop kipping PU):
EMOM 15, rotating:
1- 15-30s Chin above bar hold (pronated if able)
2- 4-8 Kip Swing

Kip Swing Development
EMOM 15, rotating:
1- 15-30s Chin above bar hold (pronated if able) / Top of ring row hold
2- 15-30s Hollow Hold
3- 15-30s Arch Hold

*focus on staying hollow through kip swing

If you didn’t test your max pull-ups recently, choose a rep range that you would be able to complete immediately again after, e.g. If you choose 4-5 reps you should be able to complete another 4-5 reps without rest.

 WOD Competition Day

2 rounds, for time:
60 Double Unders
40 Alt. DB Snatches (22.5/15kg)
20 Burpees

DU Scaling:
– Scale movement to 20/15 cal Ski
– 120 Single Unders
– 15 or 30 Double Unders

Pacing is relatively important for today’s workout, your goal is to stay unbroken on the DB Snatches and find a consistent pace on the burpees. If you have the capacity to push on either of these then go for it and hold on!


Skill / strength  

1. Front Squat – 5-5-4-4-3-3, every 2:30, build across sets

4 rounds of
8-10 Front Squat/Goblet Squat
60s Forearm Plank
10 Ring Rows

Relative to 1RM goal percentages should be:
5 @ 75-80%
4 @ 80-85%
3 @ 85%+

WOD Training Day

In pairs, alternating movements:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24/20″)
12 Toes to Bar

Toes to Bar Scaling:
– Novice: 12 Knee Raises
– Intermediate: 18 Knee Raises
– Advanced: 24 Knee Raises
*all should be unbroken

30/24″ Box Jumps
6 Bar Muscle-ups instead of Toes to Bar

Everything should be scaled so that in can be completed without rest, focus on quality movement and consistent pace from start to finish.


Wednesday OLY Wednesday
Skill / strength

5 rounds (Every 3:00 for 15:00):
4-8 Strict HSPU
4-8 Strict Pronated Pull-up

*Scale both movements as needed to stay within the rep range. Add weight to the pull-ups and add a deficit to the HSPU to increase difficulty

HSPU Scaling:
– Pike HSPU (should be able to complete at least 5 chest to floor push-ups)
– Hollow Push-up

Pull-up Scaling:
– Partner Assisted Pull-ups (assist both up AND down)
– Self-Assisted Pull-ups


1. Clean Deadlift + Tall Clean – 3×3+3

2. Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee) – 6×1+1+1, building, every 90s

3. Press in Split + Tall Jerk – 3×3+3

4. Power Clean + Push Press + Power Jerk + Split Jerk – 6×1+1+1+1, building, every 90s

5. Clean Deadlift – 5×3, heavy, every 2-3 mins

WOD  Practice Day

4 x 2:00 work, 2:00 rest
300/250m Ski
AMRAP BB Clean & Jerk in remaning time

Rx 50/35kg
Rx+ 70/50kg

Your main focus today should be quality above intensity. Although you will want to push towards a good score, don’t let your form deteriorate for the sake of adding reps. Instead focus on your ability to move the barbell under fatigue.



1. Back Squat – 4×6-8, rest 2:30-3:00 between sets

4 rounds of
8-10 Back Squat/Goblet Squat
10 Squat to Plank Walk-outs
30s/side Side Plank

Increase by 5-10% on last week’s 3×8

WOD Training Day

Every minute, on the minute, for 24 minutes (8 sets of each):
Minute 1 – 15/10 cal Assault Bike / Row
Minute 2 – 15 Wall Balls (20/14lbs)
Minute 3 – 15 Burpees

Scale everything up or down so that it is completed within 40 seconds

Rx+ Heavy Wall Balls (30/20lbs)

Set yourself a challenging but maintainable target for each movement, the fatigue will build across the workout so make sure you don’t start off too hard.


Skill / strength  

4 rounds of:
5-8 Seated BB Press @ tempo 20X1
5-10 Strict Toes to Bar Progression

Strict Toes to Bar
Strict Horizontal Leg Raise
Strict Knee Raise

Build weight across sets, last 2 sets should be heavy and unable to complete 8 reps.


3 rounds, for time:
200m Run
10 Handstand Push-ups
200m Run
10 Pull-ups
200m Run
10 Ring Dips

HSPU Scaling:
– 2DB Push Press
– Use 1 or 2 ab mats as needed to stay unbroken

Pull-up Scaling:
– Scale to jumping pull-ups or ring rows

Ring Dip Scaling:
– Scale to regular dips or push-ups as needed

Your goal for each movement should be to stay close to unbroken or to break the reps up intelligently. If you are having to complete reps in singles consider scaling.


 Saturday SWEAT Weightlifting

1. Snatch Deadlift + Tall Snatch – 3×3+3

2. Snatch + Hang Snatch (Below Knee) + Hang Snatch (Above Knee) – 8×1+1+1, building, every 2:00

3. Snatch Deadlift – 5×3, heavy, every 2-3 mins

4. Snatch Push Press + Overhead Squat – 2×3+1, 2×2+1, 3×1+1, building, every 2-3 mins


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