This week marks the 30 day period before the CF Open starts. For the next 9 weeks, SWOD will be posting two separate programs to support athletes registering for the Open. If you are not planning to enter the open, you will continue with your current Linear Progression. Those entering the Open will switch over to the RPE program. If this is your first time on RPE, please click on the explanation link above and check-in with the SWOD coach at the beginning of class. This programming will account for your increased metcon volume preparing and recovering from the Open. 

Monday 1/23

Off Season

Back Squat
3x5

Press
3x5

Deadlift
1x5

In Season

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 94%
for 20 Minutes

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 96%
for 10 Minutes

 

Thursday 1/26

Off Season

Back Squat
3x5

Bench
3x5

Pendlay Rows
3x10

In Season

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 94%
for 20 Minutes

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 90%
for 10 Minutes

 

Saturday 1/28

Off Season

Back Squat
3x5

Press
3x5

Deadlift
1x5

In Season

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 94%
for 20 Minutes

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 96%
for 10 Minutes