Monday
Strength / Skill
Deadlifts
Work up to heavy set of 4 (HSO4)
Then:
2 x 2 @ 100% HSO4
3x6 @ 70% HSO4
WOD - Open workout 20.1
10 Rounds for time
8 ground to overhead (95/65)
10 bar facing burpees
WOD: 15 minute time cap. Scale ground to overhead such that the first round can be completed unbroken, touch and go.
Other than generally working faster, this workout is a success for an athlete if they:
1) Have a consistent movement pattern for all 100 burpees
2) Stick to short breaks between ground to overhead reps
Tuesday
Strength / Skill
Every 90 seconds for 9 minutes (6 rounds):
- Snatch high pull from knee
- Hang power snatch w/ 3 second pause at knee
- Power snatch w/ 2 second pause at knee
Then:
7 min EMOM snatch complex:
- Power snatch w/ 2 second pause at knee
- Power snatch
WOD - 18 minute AMRAP
10 push press (115/75)
15 front squats (115/75)
30 sit-ups
WOD: Barbell should be scaled such that athletes can complete both barbell movements in the first round with no more than one break per movement.
Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about achieving a good lockout at the top of all push presses with their head through their arms
2) Consistently hit depth on front squats while focusing on staying upright with high elbows
Wednesday
WOD - 6 rounds
4:00 to complete:
- 15 cal bike
- 3 power cleans (185/105)
- 15 kb swings (53/35)
- 3 power cleans (185/105)
- 15 box jumps
- 3 power cleans (185/105)
1:30 rest
Other than generally working faster, this workout is a success for an athlete if they:
1) Chose a weight for power cleans that is heavier than usual for a WOD
2) Accomplish similar amounts of work between rounds 3 and 6
Thursday
Strength / Skill
Back squat
4 x 12 @ 75 - 80% of 10RM
- or -
Establish 10RM back squat
WOD - 5 rounds
12 pull-ups
20 db snatches (50/35)
WOD: 16 minute time cap. Scale pull-ups such that athletes can complete all sets without breaking more than twice a round. Scale to other vertical pulling variations using the pull-up bar, jumping and banded pull-ups. Scale db weight such that athletes are able to do at least 10 unbroken touch and go reps when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Push through grip fatigue on pull-ups
2) Are intentional about practicing the transition between hands on the snatches
Friday
Strength / Skill
Bench Press
Work up to a heavy set of 8 (HSO8)
Then:
3 x 10 @ 80 - 85% of HSO8
WOD - Open workout 14.4
14 minute AMRAP
60 calorie row
50 toes to bar
40 wallballs (20/14)
30 cleans (135/95)
20 ring muscle ups
WOD: Scale toes to bar to other hanging movements, knees to elbows, leg raises and knee raises. Clean weight should only be scaled to allow for proper technique and safety.
Other than generally working faster, this workout is a success for an athlete if they:
1) Row at a pace that allows them to get right to the toes to bar.
2) Choose challenging reps for toes to bar and maintain a high standard for those reps