Monday 2/28
Strength / Skill
5 min EMOM of the following complex
- High hang power snatch
- Hang power snatch from knee
2 min rest
5 min EMOM of the following complex
- Hang power snatch from knee
- Overhead squat x2
2 min rest
8 min E2MOM of the following complex
- Hang squat snatch from knee
- Overhead squat
- Squat snatch
WOD - 3 rounds for time
20 pull-ups
15 devil's press (50/35)
Coaches Notes
Strength/Skill: This is in preparation for a snatch 1RM attempt next week. Working towards getting comfortable receiving the bar in the bottom of a squat.
WOD: 13 minute time cap. Devil's press should be scaled such that athletes are never doing sets of less than 5. Pull-ups scale to other vertical pulling movements (banded and jumping pull-ups) or ring rows.
Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on getting their chin above the bar on each pull-up
2) Push the pace on the devil's press
Tuesday
Strength / Skill
Back squat 10 RM re-test
WOD - 12 min AMRAP
15 cal bike
12 box jumps
9 hang cleans (135/95)
Coaches Notes
Strength/Skill:
WOD: Hang cleans should be scaled such that 9 reps can be done unbroken when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the bike as a rest
2) Are intentional about getting the bar on their shoulders, elbows in front of the bar, at the top of each rep of clean
Wednesday
WOD - 30 min Partner AMRAP
Partner 1:
- Max distance row
Partner 2:
- 8 toes to bar
- 16 db snatch (50/35)
- 24 air squats
*when partner 2 finishes one round of toes to bar, db snatches, and air squats, switch. The objective is to row as far as possible as a team.
Coaches Notes
Strength/Skill:
WOD: Shared rowers are preferable here. Use the air squats to flush legs after yesterday's 10RM back squat. Toes to bar scale to hanging leg or knee raises. DB snatches should be scaled so 16 reps can be done unbroken when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain consistent rowing technique for the duration of the workout
2) Are intentional about standing up all the way at the top of each air squat
Thursday
Strength / Skill
5 sets of the following:
1) set of handstand push-ups with 1-2 reps left in the tank
2) 12 pendlay rows
WOD - 5 rounds for time
200m run
12 deadlifts (185/115)
16 single arm overhead db lunges (50/35)
Coaches Notes
Strength/Skill: All rows should be at the same weight. HSPU can be scaled to 20-30 seconds of wall walks or challenging z-press. HSPU can also be scaled to using abmats to limit depth. Allow about 20 minutes for this.
WOD: 20 min time cap. Rope climbs scale to 4 pulls from floor to standing or 10 ring rows. Deadlifts should be scaled such that 12 reps can be done unbroken when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Use the overhead lunge to work on their mobility by keeping the db back behind their head
2) Hold a consistent pace across all 5 runs
Friday
WOD - Open workout 22.2