Monday 6/13
Strength / Skill
Overhead Squat
8 x 3
Building in weight across sets.
WOD - 4 rounds
3:00 to complete
12 kb swings (70/53)
21/18 cal bike
12 kb swings (70/53)
1:30 rest
WOD: Athletes should use kettlebells that they will never need to take a break with more than once per set.
Other than generally working faster, this workout is a success for an athlete if they:
1) Challenge themselves with their kettlebell selection.
2) Push the pace on the bike.
Tuesday
Strength / Skill
Rope climb technique review
5 sets
2 rope climbs
10 seated dumbbell external rotations each arm
WOD - 9 minute AMRAP
2 thrusters (95/65)
2 pull-ups
4 thrusters (95/65)
4 pull-ups
6 thrusters (95/65)
6 pull-ups
*continue adding 2 thrusters and 2 pull-ups to each round
Coaches Notes
Strength/Skill: Rope climbs scale up to legless climbs and scale down to laying pulls to standing with rope. See the following video for a demonstration of external rotations. https://www.youtube.com/watch?v=6LErTZNVBjA
WOD: Athletes should load their barbells such that they can do 10 unbroken thrusters when fresh. Pull-ups scale to jumping and banded pull-ups or ring rows.
Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping the barbell on their shoulders as much as possible in the thruster.
2) Challenge themselves with their pull-up selection.
Wednesday
Strength / Skill
Bench Press
4 x 4, 3 x 3, 2 x 2
Increasing weight as reps are reduced.
WOD - For time
30 burpees over bar
30 snatches (75/55)
30 hand stand push-ups
30 snatches (75/55)
30 burpees over bar
Coaches Notes
WOD: 18 minute time cap. Handstand pushups scale to 10 wall walks or 30 challenging z-press
Other than generally working faster, this workout is a success for an athlete if they:
1) Make sure they stand with hip extended and bar behind head at the top of snatch reps.
2) Maintain a consistent pace across all 60 burpees.
Thursday
WOD - 36 minute EMOM
1-3) 400m run
4) 10 front squats (115/75)
5) max power cleans (115/75)
6) rest
Accessories
4 x max effort db lateral raises
Coaches Notes
WOD: Barbell weight should allow athletes to complete the first set of 10 front squats unbroken.
Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the 400m run.
2) Hold on through grip fatigue on sets of cleans.
Friday
Strength / Skill
Deadlifts
5 x 5 @ 80% - 85% of 1RM
*athletes who did not establish a 1RM last week should do so now
WOD - 3 rounds for time
15 double db box carry overs (50/35)
20 toes to bar
25 box jumps
30 push-ups
Coaches Notes
Strength/Skill:
WOD: 25 minute time cap.
Other than generally working faster, this workout is a success for an athlete if they:
1) Practice an efficient turn around while doing the box carry overs.
2) Maintain strict form while doing push-ups.