Monday
Skill Work
15 minutes to build to and complete 6 x 3 snatch balance at a challenging, but technical weight
WOD - 2 rounds for time (20 minute cap):
1000m row
40 overhead squat (95/65#)
20 pull-ups
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain good working sets for the OHS and PUs
2) Maintain a consistent pace for the row
Athletes should be scaled to a weight where they can complete the OHS in sets of 10 with limited rest. The pull-ups should be scaled to a vertical pulling movement, so limit the use of ring rows. I'd rather see banded or jumping pull-ups. Pull-ups should be scaled so athletes can maintain sets of 5 with limited rest.
Tuesday
Strength / Skill
7 minutes to build to a heavy set of 5 bench press,
then every 90 seconds for 8 rounds (12 minutes) complete 3 reps at the same weight you hit the heavy 5
WOD - 10 minute AMRAP
30 double unders
20 deadlift (95/65#)
10 back rack lunges (95/65#)
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay unbroken for as long as possible
2) Push the transitions
Deadlift and lunge weight should be light enough to complete each round unbroken. Lunge is 10 total reps, not each side. Scale double unders so the athelete can keep moving. 60 singles or 15 hops over the barbell.
Wednesday
WOD - Partner Workout
12 minute AMRAP
a) 500m bike
b) front squat (95/65#)
rest 3 mins
12 minute AMRAP
a) 200m run
b) burpees over the bar
rest 3 minutes
12 minute AMRAP
a) 250m bike
b) power cleans (95/65#)
*Both partners working at the same time, when partner A finishes the work you switch. Score all 3 AMRAPs individually for total reps on movement B.
Thursday
Strength / Skill
20 minutes to build to and complete 6 x 4 pausing push jerk;
2 second pause in the initial dip and 2 second pause in the receiving power position before standing.
WOD - Every 3 minutes for 4 rounds:
30 double unders
20 russian KB swings (70/53#)
10 toes to bar
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay unbroken for as long as possible
2) Push the transitions
Athletes need to scale the double unders to something challenging, but won't take them more than 30ish seconds. Scale KB swings so the first round or two can be completed unbroken. T2B can be scaled to leg raises or tucks; work with athletes so they rhythmically cycle the reps and avoid wasted energy. Keep transitions quick!
Friday
WOD - Open 19.1 retest
15 minute AMRAP
19 wall-balls (20/14#)
19 cal row
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain good working sets for the wall-balls
2) Avoid burnout within the first half of the workout, it's easy to get sucked into severe fatigue on this one.
3) Beat your original score