Monday 11/22
Strength / Skill
Strict Press
On a 15 minute clock, build to a heavy set of 6 (HSO6), then complete 4 sets of 4 at the same weight as HSO6
WOD - 5 rounds for time
10 devil's press (50/35)
20 wall balls (20/14)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about using their hips to float the dumbbells overhead while doing devil's press
2) Save their shoulders on wallballs by emphasizing leg drive out of the squat
Tuesday
Strength / Skill
Kipping and Butterfly Pull-ups
10 minutes of kipping pull-up progressions
6 minute EMOM of 8-12 pull-ups
WOD - 5 rounds
3 minutes to complete:
- 18/14 cal row
- 12 hang cleans (115/80)
- 12 burpees over bar
90 second rest
Kipping Pull-up Progression:
1) Scap pull-up
2) Kip swing
3) Kip swing + pull
4) Kipping pull-up
Butterfly Pull-up Progression
1) Arms only, on box
2) Reverse bicycle kicks
3) Strict fall throughs
4) Butterfly pull-up
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit resting to the 90 seconds between rounds
2) Scale to complete all rounds of hang cleans unbroken
Wednesday
Strength / Skill
Back Squat
12 minutes to build to a heavy set of 8 (HSO8)
10 minute EMOM of 4 back squats with the same weight as HSO8
WOD - For time
21 - 15 - 9
Power snatches (95/65)
Cals on bike
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Go pedal to the metal on the bike
2) Push through grip fatigue on the snatches
Athletes should scale the snatch weight such that they can complete at least 10 touch and go reps when fresh.
Thursday
Strength / Skill
Jerks
20 minutes to complete:
2x5
3x3
3x2
WOD - 15 min AMRAP
12 handstand push-ups
18 deadlifts (185/115)
24 box jumps
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Scale the handstand push-ups to be the most difficult part of the workout
2) Keep a consistent cycle rate on the box jumps
Handstand pushups can be scaled to 5 wall walks, or 12 challenging z-press. Deadlifts should be scaled such that athletes can complete an unbroken set of 18 when fresh.
Friday
Strength / Skill
Lunges and Toes to Bar
6 minutes to warm up to a challenging set of 10 lunges with bar on back
14 minute alternating EMOM
1) 10 back rack lunges
2) 10 toes to bar
WOD - 12 min AMRAP
6 squat cleans (155/105#)
9 pull-ups
12 push-ups
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain proper technique on pull-ups that was practiced on Tuesday
2) Are intentional about reaching good squat depth on all cleans
Squat cleans should be heavy, but does not force the athlete to take too much rest between reps. Pull-ups and push-ups should be scaled to avoid breaking up in more than 2 sets.