WOD - Class Programming

Ben Williamson Ben Williamson

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.

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Ben Williamson Ben Williamson

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. 


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Ben Williamson Ben Williamson

Wednesday, May 22

XT 

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 


OR 


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.


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Ben Williamson Ben Williamson

Monday, May 20

XT 

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 


OR 


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

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Ben Williamson Ben Williamson

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.


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Ben Williamson Ben Williamson

Wednesday, May 15

XT 

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 

OR 

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.


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Ben Williamson Ben Williamson

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.


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Ben Williamson Ben Williamson

Friday, May 3

Strength 

Farmer Carry 

50’ each 

Light 

Medium 

Heavy 

Max Attempt 

Max Attempt 

*5-6 Sets Total. 


(Use Famer Handles, Hex Bars, DBs or KBs) 


Metcon 

Benchmark
“Mexicola” 

For time: 

Row 500m 

Run 400m 

Bike 20/15 cals 


XT

Jerk - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 


Strict toes to bar

1-2 sets of 1-2 reps then: 

 

Max, unbroken set. Log your score.


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