Monday 6/20
Strength / Skill
Bench Press
Establish a Heavy Set of 4 (HSo4)
5 x 2 @ 100% of HSo4
WOD - 14 min AMRAP
6 power cleans (155/100)
12 overhead squats (155/100)
50 double unders
Coaches Notes
Strength/Skill: Push athletes to hit a very challenging set of 4 to make the back off sets appropriately challenging.
WOD: Barbell weight should allow for athletes to complete at least 6 unbroken overhead squats when fresh. Neither power cleans nor overhead squats need to be doable unbroken. Double unders scale to 4 double under attempts + 40 single unders, 100 single unders, or 24 lateral jumps over barbell.
Other than generally working faster, this workout is a success for an athlete if they:
1) Challenge themselves with heavier overhead squats than usual for a wod, even if that means breaking them up early and often.
2) Work on their jump rope skills.
Tuesday
WOD - 40 minute EMOM
1) calories on rower
2) burpees over rower
3) wall walks
4) rest
5) kettlebell swings (53/35)
6) goblet squats (53/35)
7) rope climbs
8) rest
Coaches Notes
WOD: Athletes should start at either station 1 or 4. Kettlebell weights should allow for consistent work for a minute. Wall walks scale to pike or hand release push-ups. Rope climbs scale to pulls from floor
Other than generally working faster, this workout is a success for an athlete if they:
1) Use the wall walk and rope climb minutes to intentionally improve the skills involved with those movements.
2) Focus on good breathing and keeping their heart rate down while working.
Wednesday
Strength / Skill
Deadlift
2 x 5, 3 x 3, 4 x 2
Increasing weight as reps are reduced.
WOD - 3 rounds for time
30 pull-ups
30 sit-ups
1500m bike
Coaches Notes
Strength/Skill: Athletes may increase weight while doing sets of the same number of reps, but should certainly increase as sets have fewer reps.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a scaling option for pull-ups that is very challenging, even if that means taking many breaks.
2) Avoid relaxing the pace of work on either the sit-ups or bike. Scaled properly, athletes will be required to rest while doing pull-ups, allowing them to push the pace on the other movements.
Thursday
Strength / Skill
14 minute alternating EMOM
1) 12 back rack lunges
2) 10 z-press
WOD - Every 6:00 x 4
400m run
8 snatches (135/95)
12 ring dips
Coaches Notes
Strength/Skill: Z-press weights should be heavy enough that athletes are not able to do all 7 sets unbroken.
WOD: Barbell weights should allow for athletes to complete at least a set of 4 touch and go snatches when fresh. Ring dips scale to banded dips, jumping dips, or ring supports.
Other than generally working faster, this workout is a success for an athlete if they:
1) Run each 400m hard enough that subsequent runs must be slower.
2) Transition to snatches quickly and are intentional about practicing heavier snatches with a high heart rate.
Friday
Strength / Skill
Front Squat
Establish a Heavy Set of 5 (HSo5)
4 x 8 @ 80% of HSo5
WOD - 18 minute AMRAP
20 box jump overs
20 toes to bar
20 double db thrusters (50/35)
Coaches Notes
Strength/Skill: Push athletes to hit a very challenging set of 5 to make the back off sets appropriately challenging.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a consistent work rate for the entire 18 minutes.
2) Hold a high standard for their toes to bars or scaling.