Monday 4/11
Strength / Skill
Cleans
7 minutes to build to a moderately heavy complex of 2 hang power cleans and 2 hang squat clean, then
EMOM for 8 rounds complete the following complex with the same weight
1 hang power clean
1 hang squat clean
1 front squat
WOD - 4 rounds
3 mins to complete
- 20 wall balls (20/14#)
- 15 KB swings (53/35#)
- 10 box jumps
rest 1 min
Coaches Notes
Strength/Skill:
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Limit resting to the 1 min between rounds
2) Maintaining unbroken sets of WB and KBS
Scale WB & KBS for weight. Box jump can be scaled for height.
Tuesday
Strength / Skill
Push Press and Jerk
10 minutes to build to a heavy 3 push press and 2 push jerk, then
E2MOM for 5 rounds complete 6 push press and 4 push jerk using 70-75% of what you hit before
WOD - 5 rounds for time (20 min cap)
12 thrusters (95/65#)
12 toes to bar
1000m bike
Coaches Notes
Strength/Skill: go right from the push press into the push jerk, do not re-rack the bar
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping the barbell on their shoulders as long as possible while doing thrusters
2) Take extra time if needed to make sure toes to bar repetitions are high quality
Thruster weight should allow for athletes to never have to break sets more than twice in a round. Toes to bar scale to other kipping movements, leg and knee raises.
Wednesday
WOD - 40 min AMRAP
250m row
10 bench press (135/95#)
5 deadlift (275/185#)
*each partner completes a full round, then you switch
Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a challenging deadlift weight
2) Break up lifts into smaller sets as needed rather than scaling down weight further as the workout goes on
Thursday
Strength / Skill
Front Squat
10 minutes to build to a heavy set of front squat, then
EMOM for 8 rounds complete 2 front squats with the same weight
WOD - 16 min AMRAP
40 double unders
10 hang power clean (115/85#)
8 push jerk (115/85#)
Coaches Notes
Strength/Skill:
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the bar through grip fatigue while doing cleans
2) Emphasize getting their head through their arms in the lockout of all jerks
Barbell weights should be scaled such that athletes are able to complete unbroken sets of both hang cleans and jerks when fresh. Double unders scale to 3 double under attempts + 40 singles, 80 singles, or 18 lateral hops over barbell.
Friday
Strength / Skill
15 minutes to complete 6 sets of:
12 good mornings
12 z-press
WOD - 4 rounds for time (18 min cap)
400m run
16 goblet squats (70/53#)
8 chest to bar
16 KB swings (70/53#)
Coaches Notes
Strength/Skill: Good morning weights should remain doable for all 6 sets. z-press should be very difficult to go unbroken. Ideally athletes reach failure on set 5 or 6 of z press.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Run each 400 at a consistent pace
2) Choose and maintain a more challenging scaling option than usual for chest to bar pull-ups.