Monday 3/28
Strength / Skill
Front Squat
5 sets of 5 @ 75%-80% of front squat 1-RM
(Athletes who have not yet established a front squat 1-RM should use this time to do so)
WOD - 8 min AMRAP
10 box carry overs (53/35)
15 box jump overs
20 kb swings (53/35)
3 minute rest
5 min AMRAP
6 box carry overs (53/35)
9 box jump overs
12 kb swings (53/35)
Coaches Notes
Strength/Skill: Allow up to 20 minutes for athletes to complete the work. If an athlete did not perform a baseline 1-rm last week, have them do that instead.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Work on an efficient turn around while doing box carry overs
2) Hold onto the kettlebell as long as possible while doing swings through grip fatigue
Tuesday
WOD - 6 rounds
400m run
10 toes to bar
15 overhead squats (75/55)
Accessory:
3 burnout sets of barbell bicep curls
Coaches Notes
WOD: 35 minute time cap. Toes to bar scale to knees to elbows, and hanging leg or knee raises. Barbells should be loaded such that athletes can complete at least 10 unbroken reps of overhead squat 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 scaling for all 60 reps
2) Run with a consistent pace across all rounds
Wednesday
Strength / Skill
Push Jerk
Establish push jerk 1-RM
WOD - 21 minute AMRAP
3 cleans (155/105)
3 handstand push-ups
300m bike
6 cleans (155/105)
6 handstand push-ups
600m bike
9 cleans (155/105)
9 handstand push-ups
900m bike
3 additional cleans and hspu and 300 additional meters on the bike each round
Coaches Notes
Strength/Skill: This establishes a baseline that we will work to improve on.
WOD: Clean weight should be scaled such that athletes can do at least 3 touch and go reps when fresh.
Handstand pushups scale 1:1 with z-press and 3:1 with wall walks.
Other than generally working faster, this workout is a success for an athlete if they:
1) Use a heavier barbell than usual for cleans in a workout
2) Push the pace on the bike rather than use it as a rest
Thursday
Strength / Skill
Deadlifts
Work up to a Heavy Set of 3 (HSo3) deadlifts
then
6 x 1 @ 100% HSo3
WOD - 5 rounds
2:30 to do:
- 20/16 calorie row
- 12 chest to bar pull-ups
1:00 rest
Coaches Notes
Strength/Skill: The heavy sets should be very challenging here. Allow up to 20 minutes for athletes to complete the heavy set and back offs.
WOD: Chest to bar pull-ups scale to kipping pull-ups or jumping pull-ups. Banded pull-ups are a viable variation, however, jumping is preferable for this workout as they allow for a quicker transition from rower to rig.
Other than generally working faster, this workout is a success for an athlete if they:
1) Keep the pull-ups to smaller manageable sets to avoid burnout
2) Emphasize leg drive in the row
Friday
Strength / Skill
21 minute alternating EMOM
1) 10 ring dips
2) 10 front rack lunges
3) 10 barbell rows
WOD - 100 burpees for time
Coaches Notes
Strength/Skill: Take this as an opportunity to review ring dips and alternatives (banded, jumping, just holding support at the top, etc). Front rack lunges should be at a moderately challenging weight "rx" for this would be 115/75 lbs. Same barbell used for both lunges and rows.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Use a consistent movement pattern across all of the burpees
2) Stay mentally focused on only the next burpee, rather than the total task at hand