Monday 5/2
Strength / Skill
10 minutes to find a moderately heavy 3 rep hang power snatch, then
EMOM for 8 rounds complete 3 hang power snatch using the same weight
WOD - 4 rounds for time (20 min cap)
20 wall balls (20/14#)
20 kb swings (53/35#)
1000m bike
Coaches Notes
Strength/Skill: weight should be moderately heavy, but allow for good technique. do not let athletes max out in the first 10 mins. the EMOM should be completed at the same weight, no building. when using the hang position the athletes should focus on sweeping the bar into the pocket and reaching full extension.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stick with large sets on both wall balls and kb swings
2) keep a consistent pace on the bike
Tuesday
Strength / Skill
20 minutes to build to and complete 6 x 6 bench press - between rounds complete 7-10 db tripod bent over row per arm
WOD - 13 min amrap
12 burpees over bar
9 deadlifts (185/135#)
6 box jumps (30/24")
3 hang power cleans (185/135#)
Coaches Notes
Strength/Skill: all sets should be complete at the same weight. avoid building within the working sets.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain quick transitions between movements
2) focus on core stabilization on the deadlift and heavy cleans
weight should be scaled so they can complete the reps unbroken, but still be challenging.
Wednesday
Strength / Skill
20 minutes to build to and complete 8 x 2 clean & jerk
WOD - 3 rounds for time (15 min cap)
400m run
12 pull-ups
8 devils press (50/35#)
Coaches Notes
Strength/Skill: no touch and go. athletes can pick between power or split jerk. allow athletes to go heavy, but only if they have good technique.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid too much rest on the run
2) keep a steady pace on the devils press
Thursday
Partner WOD - 20 min amrap
250m row
10 thrusters (95/65#)
8 v-ups
rest 4 mins
20 min amrap
500m bike
10 OHS (95/65#)
8 push-ups
*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) completes unbroken reps for as long as possible
2) limits rest to when their partner is working
Friday
Strength / Skill
20 minutes to build to and complete 5 x 10 front squat @ 60-65% of 1RM
WOD - 5 rounds
in 3 mins, complete
30 double unders
16 db snatch (50/35#)
8 db box step overs (50/35#)
rest 1 min between rounds
Coaches Notes
Strength/Skill: all sets should be complete at the same weight. sets of 10 can be difficult, push athletes to use a heavy weight. they don't have to do them quickly, one squat at a time, focus on an upright torso and active bottom position.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) are intentional about their double unders or scale
2) push through the box step overs and rests between rounds