Monday 4/25
WOD - 5 rounds for time
750m row
15 thrusters (95/65)
20 front rack lunges (95/65)
Accessories:
4 max sets of bicep curls
Coaches Notes
WOD: 33 minute time cap. Barbell weight should allow for athletes to complete at least 10 unbroken reps of each movement when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Keeping the bar on their shoulders as much as possible while doing thrusters.
2) Rowing at a consistent pace across all 5 rounds.
Tuesday
Strength / Skill
Cleans
Every 90 seconds x 10 complete the following complex:
Power Clean + Squat Clean + Front Squat
WOD - 12 minute AMRAP
10 single arm db push press each arm (50/35)
20 db snatches (50/35)
30 double unders
Coaches Notes
Strength/Skill: Athletes can and should build in weight across sets.
WOD: Double unders scale to 2 sets of double under attempts + 30 singles, 60 singles, or 20 lateral hops over dumbbell.
Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on acheiving a good overhead lockout on all push press reps.
2) Are intentional about improving their skill with the jump rope.
Wednesday
Strength / Skill
Power Jerks
8 x 3 with a 3 second pause at the bottom of the dip for each rep
WOD - "Helen +"
4 rounds for time
400m run
21 kb swings (70/53)
12 chest to bar pull-ups
Coaches Notes
Strength/Skill: Athletes should focus on driving straight up out of the pause in their dip and drive rather than hitching after the pause. Athletes can and should build in weight across sets.
WOD: 20 minute time cap. Kb swings and chest to bar pull-ups are not intended to be scaled to be done unbroken.
Other than generally working faster, this workout is a success for an athlete if they:
1) Choose more difficult scaling than usual for both kb swings and c2b.
2) Avoid using the run as a recovery.
Thursday
Strength / Skill
8 minute alternating EMOM:
1) 8 RDL's
2) 8 - 10 ring dips
3 minute rest
8 minute alternating EMOM:
1) 5 RDL's
2) 8 - 10 ring dips
WOD - 12 - 9 - 6 - 3
Snatches (95/65)
Burpees over bar
3 minute rest
3 - 6 - 9 - 12
Snatches (95/65)
Burpees over bar
Coaches Notes
Strength/Skill: The rest period should allow for athletes to increase RDL weight in between EMOMs with fewer reps per set. Ring dips scale to banded, jumpring, or leg supported dips.
WOD: 15 minute time cap. Snatches should be scaled such that athletes are able to do 12 snatches unbroken when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the burpees.
2) Mentally reset during the rest period to get after the second set.
Friday
Strength / Skill
Front Squats
6 x 4 @ 85% - 90% of established 1-RM
WOD - 18 minute AMRAP
16 toes to bar
24 push-ups
40 air squats
1000m bike
Coaches Notes
Strength/Skill: Allow for up to 20 minutes to complete the squat work.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Practice getting maximum height on toes to bar.
2) Ensure excellent top positions on both push-ups and air squats.