Monday
Strength / Skill
20 minutes to test your 1RM Jerk
Note: If you are new to the Jerk, don’t worry about your 1RM. Instead spend this time keeping things light and working on good form while you practice.
WOD - 3 rounds for time
1000/800m row
10 db snatch left arm (50/35#)
10 db snatch right arm (50/35#)
15 toes to bar
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Avoid burnout of the shoulders by using more leg drive
2) Strategically break up the t2b to avoid going to singles
20 minute time cap. Db snatch scaled to be completed unbroken through first round. Scale toes to bar to other kipping movements.
Tuesday
Strength / Skill
10 minutes to build to a heavy 5 rep back squat, then
E2MOM for 5 rounds complete 3 reps using the same weight
WOD - 16 min AMRAP
10 ring dips
10 deadlifts (225/155#)
16 lunges
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) focus on expressing control at the top of each ring dip
2) limit time transitioning to and resting during deadlifts
Scale ring dips to banded or jumping. Deadlifts should be scaled such that the first round is completed unbroken.
Wednesday
Strength / Skill
5- 8 min of snatch progression +
16 min E2MOM:
1 snatch grip deadlifts
1 hang power snatch below the knee
1 hang power snatch above the knee
2 overhead squats
WOD - 4 rounds
3 mins to complete
- 20 wall balls (20/14#)
- 15 KB swings (53/35#)
- 10 box jumps
rest 1 min between rounds
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Limit resting to the 1 min between rounds
2) Maintaining unbroken sets of WB and KBS
Scale WB & KBS for weight. Box jump can be scaled for height.
Thursday
Strength / Skill
10 minutes to build to a heavy 2 rep hang squat clean, then
E2MOM for 7 rounds complete 3 hang squat cleans at 70% - 80% of your heavy 2 rep
WOD - 12 minute AMRAP
40 double unders
12 pull-ups
12 thrusters (95/65#)
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Focus on keeping the barbell on their shoulders during the front squat portion of the thrusters
2) Push for larger sets of pull-ups than feel strategic
Pull-ups scale to banded or jumping. Thrusters should be scaled such that they never require more than 2 sets to complete. Double unders scaled to 80 single unders or 16 lateral jumps over barbell.
Friday
WOD - 30 min EMOM
1) bike erg for cals
2) DB deadlift burpees (50/35#)
3) sit-ups
Accessory work
3 max effort dead hangs
WOD: Athletes should use bands for assistance if hangs are under :30.