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PROGRAMMING WEEK 30 2017Monday – July 24, 2017 - 170724Context: CompetitionMobility: ShoulderSkill Practice Warm Up: None (list of fun games to play here)Strength: 5 x 3 Front BOX squat - 6 of 15 (5 sets of 3 reps, same weight across,approximately 60 - 70% of front squat).Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale tothe same challenge as the main lift).Metabolic Conditioning: “Sickle and Hammer“7 minute AMRAP (As many rounds as possible)8 hang power snatches (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)16 wall ball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)*Women’s “Performance” weights and reps (Rx)Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 135/85lb barCompare to: October 9, 2016Coaching Tips: The first round of hang power snatches should be unbroken for just abouteverybody. Hook grip will be key here. Some people will benefit from doing a more narrowgrip because it will tax the hands less. Be sure to throw the wall balls from the bottom of theball and not the sides. Holding it on the sides requires more energy, means that the ball isfarther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.Optional ‘Cash Out’: 100m farmer carry, 12 burpees, 3 rounds“By the Numbers” Book References: Snatch p. 447, Wall Ball p. 430This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.1

PROGRAMMING WEEK 30 2017Tuesday – July 25, 2017 - 170725Context: PracticeMobility: HipSkill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or dbsnatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 perside.Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set)Super Set: 3-3-3-3-3 weighted ring-dip (or progression)Metabolic Conditioning: "Annie”For Time50-40-30-20-10Double Unders (Health: 2x single unders)Sit-ups*Women’s “Performance” weights and reps (Rx)Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.Compare to: AnnieCoaching Tips: Remember to keep the knees straight and arms at your sides for the jumprope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done withan Abmat (or similar), but do not anchor the feet.Optional ‘Cash Out’: 10 toes to bar, 200m run, 3 rounds“By the Numbers” Book References: Double Unders p. 213, Butterfly Sit-ups p. 512This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.2

PROGRAMMING WEEK 30 2017Wednesday – July 26, 2017 – 170726Context: PracticeMobility: ShoulderSkill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) benchpress for 3 reps, or do 5 reps on the minute for 6 minutes (at 50-60%)Strength: noneSuper Set: noneMetabolic Conditioning: “Flippin Malarkey”For time – 6 rounds (plus a “game changer”)8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)8 knees-to-elbow12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)8 bootlegger burpees 15’ (a hybrid of burpees and shuttle sprints, do a burpee, run thedistance, then turn around and face the lane before repeating)1 min rest*Women’s “Performance” weights and reps (Rx)Scaling Guide: 15 - 23 min, about 3 min per round including rest. Scale Up: 135/85lb bar,88/70lb kbCompare to: April 2, 2017Coaching Tips: Try to do big sets on the push press and the knees to elbows since you'll becoming off a minute rest each round. Keep up a good pace and try and 'burn out' each roundon the kb swings and bootleggers.Game Changer: 'Performance only'. Row for Calories Between minute 20 and 23. Subtractone second for each calorie rowed. If you finish before minute 20, wait until 20min to start therow, if you finish between 20 and 23, row as many calories as possible until 23 minutes. Ifyou finish after, no rowing.Optional ‘Cash Out’: none“By the Numbers” Book References: Push Press p. 292, K2E p. 239, KB Swing p. 277This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.3

PROGRAMMING WEEK 30 2017Thursday – July 27, 2017 – 170727Context: PracticeMobility: HipSkill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you todo 30-60 seconds.Strength: 7 x 1 Front BOX squat - 7 of 15 (7 sets of 1 rep, same weight across,approximately 70 - 80% of front squat).Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale tothe same challenge as the main lift).Metabolic Conditioning: “Small Town Girl”6 rounds for time.10 goblet squats (Health: 35lb / Athletic: 53lb* / Performance: 70lb)10 kipping pull-ups5 round trip 20' lateral shuffle, touch line each 20'*Women’s “Performance” weights and reps (Rx)Scaling Guide: 7 - 10 minutes, about 1:20 per round. Scale Up: 70/88lb squat, chest to barpull upsCompare to: NEW WORKOUT!Coaching Tips: Try to do this as unbroken as possible. Make sure you are thoroughlywarmed up ahead of time so you can go full speed from the beginning. Keep the chest up onthe goblet squats. Push the pace on the lateral shuffles to keep the intensity up, don't get lazyon these!Optional ‘Cash Out’: 10 db thrusters, 20 cal row, 4 rounds“By the Numbers” Book References: Front squat p. 227, Kipping Pull-up p. 258, Run p. 269This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.4

PROGRAMMING WEEK 30 2017Friday – July 28, 2017 - 170728Context: CompetitionMobility: AnkleSkill Practice Warm Up: Spend 8 minutes working on handstand progressions, stricthandstand push ups, or handstand walking.Strength: noneSuper Set: noneMetabolic Conditioning: “Wittman“For time - 7 rounds15 kettlebell swing (Health: 26lbs / Athletic: 35lb* / Performance: 53lb)15 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 95lbs)15 box jump (Health: 12” / Athletic*: 20” / Performance: 24”)*Women’s “Performance” weights and reps (Rx)Scaling Guide: 19 - 26 min, about 3 min per round. Scale Up: 115/75lb power cleansCompare to: Wittman (Hero Workout) – last done on 1/31/17Coaching Tips: Seven (7) is a lot of rounds, so have a strategy for counting reps. Start thisone off slowly and then figure out your pacing after the first few rounds. Breaking up thekettlebell swings, and dropping from the top of the cleans often will pay off in in the laterrounds. Avoid resting between movements and opt to rest in the middle of the sets moreoften. Keep an upright torso on the kettlebell swings to prevent the lower back from beingtaxed more than necessary. Rebounding box jumps are not recommended unless you areplanning on competing and you are spending plenty of time mobilizing your ankles. This is aHero workout so plan on it being challenging!Optional ‘Cash Out’: none“By the Numbers” Book References: Kettlebell swing p. 277, Power Clean p. 368, Box Jumpp. 351This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.5

PROGRAMMING WEEK 30 2017Saturday – July 29, 2017 - 170729Context: PracticeMobility: HipSkill Practice Warm Up: None (list of fun games to play here)Strength: noneSuper Set: noneMetabolic Conditioning: “Cannonball Run”17 minute AMRAP (As many rounds as possible)With a partner, one person working at a time.10 shoulder-to-overhead (Health: 65lbs, Athletic*: 95lbs, Performance: 135lbs)20 front squats (same)30 push-ups40’ walking lunge (done by both partners together)*Women’s “Performance” weights and reps (Rx)Scaling Guide: 3.5 - 7 rounds, about 4 minutes per round. Scale Up: Lunges with bothpartners holding the bar at the same time.Compare to: November 5, 2016Coaching Tips: Remember to switch to your partner BEFORE you start to go a lot slower.Going to near failure is not the best strategy because your partner may not be able to giveyou much of a rest! Many teams will benefit from having one person do all 10 s2o and then asmall set of squats to avoid having to swap the bar as often. For example, have one partnerdo 10 shoulder to overhead, then 5 front squats. Their partner can do 10 front squats, andthen the first person can finish the set with 5 more. Break up the push-ups often. It is easy toswitch with your partner, and push-ups can get very hard very fast.INDY VERSION: 5 s2o, 10 front squat, 12 push ups, 40' walking lunge, 1 min rest.Optional ‘Cash Out’: none“By the Numbers” Book References: Push Jerk p. 424, Front Squat p. 227, Push-up p. 126This message and any attachments or files may contain information that is intended only for use by the intended recipient. If youare not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that youhave received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden,as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones)immediately and delete the message. Users assume all risk and liability for performing these movements.6