Monday
Strength / Skill
Spend 10 minutes to build to a heavy set of 10 push press, then using the same weight complete 7 reps every 90 seconds for 6 rounds
WOD - 4 rounds for time
20 cal row
10 push jerk (155/105#)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on getting back underneath the bar when receiving jerks
2) Row consistent pace between all 4 rounds
Jerks should be scaled such that rounds are never broken into more than 3 sets.
15 minute time cap
Tuesday
Strength / Skill
20 minutes to build to and complete 3 x 7 back squat. In each set of 7, the first three reps have a 3 second pause in the bottom, and the final four reps are done with no pause.
WOD - 16 min EMOM
1 - wall balls
2 - bike for cals
3 - push ups
4 - sit ups
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay mentally engaged with the work for all 16 minutes
2) Hit consistent numbers of reps for each exercise as rounds progress
Wednesday
Strength / Skill
E2MOM for 14 mins complete 7 HSPUs and 7 deadlifts at 60-65% of your last established 1RM
WOD - 7 min AMRAP
30 double unders
10 burpee box jump overs
10 hang power cleans (115/85#)
rest 4 mins
7 min AMRAP
30 double unders
10 burpee box jump overs
5 hang power cleans (165/115#)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a challenging weight for the cleans that make sets of 5 almost undoable consecutively for part 2
2) Are intentional about working on their skills with a jump rope
Double unders can be scaled to 3 sets of double under attempts + singles for remaining amount of doubles. Athletes without a jump rope scale to 12 lateral hops over their barbell. In part 1, athletes should be able to do the first set of hang cleans unbroken. In part 2, athletes should have to push to do a set of 5 unbroken.
Thursday
WOD - 33 minute AMRAP
In teams of 2, each partner completes 1 round of
10 DB snatch (50/35#)
10 pull-ups
then each partner completes 1 round of
15 KB swing (53/35#)
15 cal row
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Jump in quickly once its their turn to work
2) Encourage their partner
Db and kb weights should be scaled such that the initial rounds can be done unbroken. Pull-ups scaled to banded, jumping or ring rows such that the opening set can be done unbroken.
Friday
Strength / Skill
Back Squat
Establish back squat 2 RM.
Then, 3 sets of 3 at 70% of 2 RM.
WOD - 7 rounds for time
10 thrusters (95/65#)
10 burpees over the bar
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about keeping the bar on their shoulder as much as possible doing the thrusters
2) Hit the floor exhausted when finished
Thrusters should be scaled such that athletes can complete sets of 10 unbroken reps when fresh.
18 min time cap