Monday 12/27
Strength / Skill
Overhead squat
Establish a heavy set of 4
Then, 5 sets of 2 at the same weight
WOD - 16 min AMRAP
12 toes to bar
12 back rack lunges (135/95)
12 heavy wall balls (30/20)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a scaling for toes to bar that makes them a challenge from the first set and continue to hold a high standard for the reps all workout
2) Select a wallball heavier than usual
Barbell should be scaled such that first set of back rack lunges can be completed unbroken. Athletes should select wallballs much heavier than normal, such that even one round of 12 wallballs is a challenge. Toes to bar scaled to other kipping movements, its ok if athletes have to break these up early and often.
Tuesday
WOD - 4 rounds for time
1k row
10 power cleans (165/115)
15 deadlifts (165/115)
20 pull-ups
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Row a consistent pace across all four rounds
2) Scale power cleans such that they are heavier than usual for in a WOD
35 minute time cap. Power cleans should be scaled such that athletes can complete a set of 5 when fresh, and hit fast singles if not stringing reps together. Pull-ups scale to other movements with vertical pulling (banded and jumping pull-ups) such that athletes can complete a set of at least 10 when fresh.
Wednesday
Strength / Skill
20 minute E2MOM:
Complete the following complex
- Snatch pull
- Power snatch
- Overhead squat
- Squat snatch
WOD - For time
30 box jumps
45 kb swings (53/35)
30 kb box carry overs (53/35)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the kettlebell as long as possible during the swings portion
2) Push the pace to close out the workout on the carry overs.
10 minute time cap. Swings should be scaled such that athletes can complete at least a set of 10 when fresh. Carry over weights need only be scaled so athletes can move safely over the box with a vertical torso.
Thursday
Strength / Skill
Front Squat
Establish a heavy set of 3
Then, 3 sets of 5 at 70% of heavy set of 3
WOD - 6 minute AMRAP
10 overhead squats (95/65)
10 burpees over barbell
3 minute rest
5 minute AMRAP
8 overhead squats (115/75)
8 burpees over barbell
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping their overhead squats balanced while achieving maximum depth on each rep
2) Work on having a consistent movement pattern for all of their burpee reps
Overhead squats should be scaled such that the first set of each AMRAP can be done unbroken.
Friday
Strength / Skill
16 minute alternating EMOM:
1) 6 - 10 ring dips
2) 8 Romanian deadlifts
WOD - 2 rounds for time:
2000m bike
25 handstand push-ups
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the biking portion
2) Focus on consistent, sound technique while doing the handstand push-ups, even if that comes at the cost of speed
HSPU scale to 9 wall walks or 25 very challenging z-press.