Programming 4/4 - 4/8

Monday 4/4
Strength / Skill
20 minutes to build to and complete 7 x 3 bench press - between rounds complete 7 DB bicep curls and 7 DB hammer curls per arm

WOD - 4 rounds for time (15 min cap)
15 DB box step ups (50/35#)
15 DB snatch (50/35#)
10 burpee box jump overs

Coaches Notes
Strength/Skill: bench press should be moderately heavy and have minimal building between sets. try to use the same weight for all 7 sets. curls should be a strict movement. move directly from bicep curl to hammer curl then switch arms.

WOD: Db weights should be scaled such that athletes can complete the first set of 15 in a touch and go manner.

Other than generally working faster, this workout is a success for an athlete if they:
1) Practice alternating arms for db snatches on the way down.
2) Maintain similar round times across all rounds.


Tuesday
WOD - 6 rounds
200m run
:30 sec rest between rounds

2 min rest

4 rounds
500m row
:45 sec rest between rounds

3 min rest

3 rounds
2000m bike
1:30 rest between rounds

Coaches Notes
WOD: each round athletes should give a 90% effort and try to hold their pace the subsequent rounds. Use rest period to bring down the heart rate and grab water. This is meant to train their short, middle and long term energy pathways. encourage athletes to push hard, but avoid burnout. 12 minute time cap on the run. 14 minute timecap on the row. 20 minute time cap on the bike.


Wednesday
Strength / Skill
10 minutes to build to a heavy 3 rep front squat, then
every 2 minutes for 5 rounds using 80% of what you hit today, complete 3 one and a quarter front squats

WOD - 12 min amrap
60 double unders
30 kb swings (53/35#)
15 box jumps

Coaches Notes
Strength/Skill: For athletes who have not yet established a front squat 1-RM, this is their last opportunity to do so. 1 1/4 squat is a new movement for us so ensure you are going over it with the class. focus on staying active in the squat the entire time, do not let athletes relax in the bottom position at any time. athletes should be "on tension" the entire time in the squat; looking for active glues and core.

WOD: Double underst scale to: 4 sets of double under attempts + 40 single unders, 100 single unders, or 26 lateral hops over kb. Kb weights should be scaled such that athletes can complete at least 10 swings unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Push into grip fatigue while performing kb swings.
2) Are intentional about working on jump rope skills, even at the cost of speed in the workout.


Thursday
Strength / Skill
8 minutes to build to a moderate 4 rep hang power clean, then
every 90 seconds for 7 rounds using the same weight, complete 2 hang power cleans

WOD - cindy - 20 min amrap
5 pull ups
10 push ups
15 air squats

Coaches Notes
Strength/Skill: athletes should focus on driving with the legs and getting a snappy hip extension vs. pulling with the arms. arms should stay long until full hip extension is achieved.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are consistent in their movement with push-ups, always achieving lockout at the top of each rep.
2) Hit hip extension at the top of all air squats.


Friday
Strength / Skill
5 sets of 5 @ 75%-80% of their push jerk 1RM
(Athletes who have not yet established a push jerk 1-RM should use this time to do so)

WOD - 3 rounds for time (18 min cap)
500m bike
15 DB push press (50/35#)
14 v-ups
13 DB RDLs (50/35#)

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: Db weights should be scaled such that athletes can complete at least 10 unbroken push presses when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about getting their head through at the top of push presses, rather than pressing in front of themselves.
2) Emphasize a tight lower back while doing RDLs.