Monday
Strength / Skill
Establish a 1 rep max snatch
WOD - 3 rounds for time (15 min cap)
500m row
15 thruster (95/65#)
15 toes to bar
Coaches Notes
Strength/Skill: Allow 20-25 minutes for athletes to max out their snatch.
WOD: Thrusters should be scaled so athletes can complete a set of at least 10 reps unbroken when fresh. Toes to bar scale to hanging leg or knee raises.
Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about keeping the barbell on their shoulders as much as possible while doing thrusters
2) Choose and maintain a very challenging scaling for toes to bar
Tuesday
WOD - 30 min AMRAP with a partner
400m run
40 deadlifts (185/125#)
60 KB swings (53/35#)
40 box jump overs (24/20")
Accessory work
4 sets of twenty-ones bicep curls
-7 bottom to halfway
-7 halfway to top
-7 full reps
Coaches Notes
WOD: Partners run together, then one works while the other rests.
Other than generally working faster, this workout is a success for an athlete if they:
1) Are ready to hop in right away when it's their turn to work
2) Practice an efficient turn around while doing box jump overs
Wednesday
Strength / Skill
Bench Press
5 x 10
WOD - 15 min AMRAP
15 wall balls (20/14#)
10 pull-ups
5 squat cleans (155/115#)
Coaches Notes
Strength/Skill: Allow approximately 20 minutes to complete. All 5 sets should be completed at the same challenging weight, warm-up sets do not count towards working sets here.
WOD: Pull-ups scale to jumping or banded pull-ups. Athletes may scale to ringrows if needed. Squat clean weight should only be scaled down to allow athletes to move safely with technical competency.
Other than generally working faster, this workout is a success for an athlete if they:
1) Hold unbroken sets of wallballs as long as possible
2) Choose a heavier weight than usual for cleans
Thursday
Strength / Skill
12 min alternating EMOM
a) 0:40 farmer’s carry
b) 7-10 HSPUs
WOD - 4 rounds
in 3:30 complete:
11 burpees over bar
13 power snatch (95/65#)
11 burpees over bar
rest 1:30 between rounds
Coaches Notes
Strength/Skill: Strict or kipping hspu with or without ab mats to limit range of motion. 2-3 wall walks or 7-10 challenging z-press
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the second set of burpees in each round
2) Limit resting to after the work portion is completed in each round
Friday
WOD - Open workout 22.3