Monday 3/21
WOD
9 min AMRAP
200m run
22 wall balls (20/14)
3 min rest
7 min AMRAP
8 devil's press (40/25)
18 sit-ups
3 min rest
13 min AMRAP
200m run
22 wallballs (20/14)
8 devil's press (40/25)
18 sit-ups
Coaches Notes
WOD: Wallballs should be scaled such that no round is broken up into more than three sets.
Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the run portion as recovery
2) Emphasize a hard arm throw on each sit-up to increase sit-up pace
Tuesday
Strength / Skill
Review of technique for kipping and butterfly pull-ups
14 minute alternating EMOM
1) 0:20 of pull-ups
2) 12 good mornings
WOD - For time
Buy in: 21 ring dips
9 - 15 - 21 - 27
Box jumps
Calories on bike
Cash out: 21 ring dips
Coaches Notes
Strength/Skill: In most weeks for the coming month and a half we will be setting aside time to work on the skills of gymnastic pull-ups to see if we can move more of our members off of banded/jumping pull-ups and onto unassisted pull-ups. There should be NO RING-ROWS when we are working on pull-ups in a skill section. Even for our members who are furthest away from an unassisted pull-up, make sure to set them up with jumping pull-ups or eccentric pull-ups.
WOD: 12 min time cap. Dips scale to banded or jumping ring dips. Control should be expressed at the top of all ring dips for any variation.
Other than generally working faster, this workout is a success for an athlete if they:
1) Chose a variation for ring dips that makes the initial set of 9 a challenge
2) Push the pace on the bike, especially to close out the workout
Wednesday
Strength / Skill
Establish Front Squat 1 - RM
WOD - For time
1000m row
35 kb swings (53/35)
50 toes to bar
35 kb swings (53/35)
1000m row
Coaches Notes
Strength/Skill: This starts our next primary strength cycle of front squats.
WOD: 18 min time cap. Toes to bar scale to knees to elbows or hanging leg/knee raises. Kb weights should be selected so athletes can complete at least 15 unbroken reps when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a high standard for their toes to bar variation through all 50 reps and take the opportunity to improve toes to bar capacity
2) Row the last 500m of the workout at the same pace as the first 500m of the workout
Thursday
Strength / Skill
8:00 to establish a Heavy Set of 3 (HSo3) push jerks
Every 0:30 x 6
1 push jerk at 100% of HSo3
2 min rest
Every 0:30 x 6
1 push jerk at 100% of HSo3
WOD - 4 rounds for time
12 deadlifts (275/185)
24 push-ups
72 double unders
Coaches Notes
Strength/Skill: This is the beginning of our next secondary strength cycle of push jerks, we will take a 1-RM benchmark next week. Once athletes have established their heavy set of 3, they will do sets of one rep every :30 for 3:00, twice, with a 2 min rest in between.
WOD: Deadlifts should be scaled so athletes can complete at least 6 unbroken reps when fresh. Double unders scale to 6 sets of double under attempts + 70 single unders, 150 single unders, or 30 lateral hops over barbell.
Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a heavier weight than usual for deadlifts in a WOD
2) Take the opportunity to practice the skill of double unders
Friday
Strength / Skill
Cleans
Every 1:30 for 18 minutes (12 rounds)
2 power cleans + 1 front squat
WOD - 14 minute AMRAP
8 power snatches (95/65)
10 overhead squats (95/65)
12 burpees over bar
Coaches Notes
Strength/Skill: Athletes may build across sets, but should be working with a challenging weight by the fifth or sixth set.
WOD: Barbell weight should be scaled such that athletes are able to complete unbroken sets of both thrusters and snatches to start the workout.
Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain consistent output throughout the entire 14 minutes
2) Are intentional about getting as deep as mobility allows at the bottom of the overhead squats, and the standing up all the way with hips extended at the top