Monday
Strength / Skill
Snatch
Complete 8 sets of the following complex:
1 Power snatch
4 Overhead squats
WOD - 5 rounds
2:45 to do:
- 500m/440m row
- max push-ups in time remaining
1:15 rest
Note: Row should be completed within 2 minutes. If you have not completed your row by 2:15, move onto the push-ups. For the next round, shorten the row to complete in under 2:15.
Coaches Notes
Strength/Skill: This is an opportunity for athletes to work on both proper pulling in the snatch as well as overhead positioning in the OHS.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid sagging their hips while doing push-ups.
2) Row consistent, hard paces each interval.
Tuesday
Strength / Skill
Front Squat
1-RM re-test
WOD - "Grace"
30 clean and jerks (135/95)
WOD 2: Partner bike:
5 Rounds each. You go I go style
10/7 Cals on bike.
Coaches Notes
Strength/Skill:
WOD: 10 minute time cap. Weight should be scaled to allow for at least 5 touch and go reps.
Other than generally working faster, this workout is a success for an athlete if they:
1) Stay efficient with the bar landing on their shoulders from the clean and staying on shoulder's through the drive for the jerk.
2) Hold onto the bar through grip fatigue.
Wednesday
WOD - 5 rounds
600m run
36 air squats
12 toes to bar
Accessory work: Ab lab
Coaches Notes
Strength/Skill:
WOD: 30 minute time cap.
Other than generally working faster, this workout is a success for an athlete if they:
1) Practice running at a smooth pace in anticipation of the upcoming Murph.
2) Maintain a high standard for toes to bar reps even at the cost of moving more slowly.
Thursday
Strength / Skill
Lunges
6 x 8 back rack lunges
WOD - 4 rounds
15 box jumps
15 pull-ups
15 kb swings (70/53)
15 burpees
Coaches Notes
Strength/Skill: 8 total reps, so 4 on each leg, alternating. This is an opportunity to get considerably heavier than usual with lunges due to the low rep count.
WOD: 22 minute time cap.
Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the kettlebell through grip fatigue after pull-ups.
2) Work at a consistent pace through burpees and box jumps for the duration of the workout.
Friday
Strength / Skill
Jerk
1-RM re-test
WOD - "Diane"
21 - 15 - 9
Deadlifts (225/135)
Hand stand push-ups
Coaches Notes
Strength/Skill:
WOD: 12 min time cap. Hspu scale to 6-4-2 wall walks or 21-15-9 very challenging z-press. Deadlift weight should allow for athletes to complete at least 10 unbroken reps when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Push themselves to do a challenging scaling for hspu.
2) Focus on continuing to breathe through deadlift reps.