Monday 4/18 - 4/22
Strength / Skill
Front Squat
5 x 5 @ 80%-85% of established 1RM
WOD - 17 minute AMRAP
8 deadlifts (135/95)
6 hang cleans (135/95)
4 shoulder to overhead (135/95)
2 wall walks
Coaches Notes
Strength/Skill: Athletes with an established 1-RM should do all sets at the same weight. Athletes without an established 1-RM or best guess should complete 5 heavy sets and may build in weight across sets.
WOD: Barbell weight should be scaled such that the first set of each movement can be done unbroken. Wall walks scale to 10 challenging z-press.
Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on properly completing all barbell reps by standing at the top rather than bringing the bar down early.
2) Are intentional about getting their chest as close to the wall as possible while doing wall walks.
Tuesday
Strength / Skill
Complete 6 sets of the following:
- max set of strict pull-ups
- max duration hollow hold
WOD - 20 minute E5MOM:
25/21 cal row
20 goblet lunges (53/35)
15 kb swings (53/35)
Coaches Notes
Strength/Skill: Allow 15- 20 minutes for this. Pull-ups scale to banded pull-ups or challenging ring rows. Hollow hold scales by bringing in the hands and feet until athletes are in the beginning of a dead bug.
WOD: Athletes should not be working longer than 4 minutes into any given round. Kb weight should allow for at least sets of 10 for both lunges and swings.
Other than generally working faster, this workout is a success for an athlete if they:
1) Pull the row like a sprint.
2) Ensure that they are getting their trailing knee low to the ground on each lunge.
Wednesday
Strength / Skill
Thrusters
Establish thruster 3-RM, then complete 8 singles at that weight
WOD - For time
21 - 15 - 9
Box jump overs (30"/24")
Snatches (115/80)
Coaches Notes
Strength/Skill: Opportunity to hone in thruster form, especially the transition of the barbell onto and off of shoulders.
WOD: 14 minute time cap. This is a taller box than usual, athletes should make sure they are totally comfortable with a taller setting before beginning the workout. Barbell weight should allow for at least 5 touch and go snatches when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Use a heavier snatch weight than usual in a WOD.
2) Focus on a secure landing atop each box jump rep.
Thursday
WOD - 30 minute AMRAP
500m bike
5 toes to bar
5 double db burpee deadlifts (50/35)
5 pistols
*add 5 toes to bar, 5 burpee deadlifts and 5 pistols each round
Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about working on the skill of single leg squats.
2) Focus on keeping a tight back when deadlifting the dumbbells.
Friday
Strength / Skill
Push Jerk
10 x 2 @ 80%+ of established 1-RM
WOD - 15 minute AMRAP
200m run
15 pull-ups
20 push-ups
Coaches Notes
Strength/Skill: Athletes may build in weight the whole time, but should only count their first set once they've reached 80%.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Resist using the run as a recovery period.
2) Hold themselves to a strict standard for push-ups.