Monday
Strength / Skill
15 minutes to build to and complete 4 sets of the following complex:
2 hang power cleans
2 hang squat clean
WOD - "nancy"
5 rounds for time (20 min cap)
400m run
15 overhead squat (95/65#)
Coaches Notes
Strength/Skill: all sets should be completed at a heavy weight, but athletes can build in weight. avoid big weight jumps between the sets. the focus should be on correct torso positioning and reaching full extension before pulling under the barbell.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay consistent on the run
2) maintain larger sets on the overhead squat
run can be scaled to 500m row/1000m bike. overhead squat weight should be scaled if athletes cannot complete 15 reps unbroken.
Tuesday
Strength / Skill
20 minutes to build to and complete:
3 x 5 wide grip bench press
3 x 5 regular grip bench press
WOD - 3 rounds
4:00 to complete:
500m row
12 pull ups
10 burpee box jump overs (24/20")
rest 1:30 between rounds
Coaches Notes
Strength/Skill: wide grip bench should be outside of their normal setup, but athletes should still have proper mechanics. shoot for 80% of their 1RM. all sets should be completed at the same weight.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) focus on quick transitions and limiting rest to after the round is finished
2) push the pace on the burpee box jumps
scale pull-ups so they can be complete in no more than 2 sets. scale the row to complete by 2:15 each round.
Wednesday
Strength / Skill
25 minutes to build to and complete 5 x 10 back squat
WOD - 8 min AMRAP
8 push press (115/75#)
8 toes to bar
200m run
Coaches Notes
Strength/Skill: all sets should be completed at a heavy weight, but athletes can build in weight. avoid big weight jumps between the sets.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain unbroken sets for as long as possible
2) avoid using the run as rest
scale weight so athletes can complete 8 reps unbroken. scale toes to bar to v-ups.
Thursday
Strength / Skill
10 mins to find a heavy set of 5 deadlift; then
EMOM for 10 mins complete 3 reps at the same weight.
WOD - 4 rounds for time (16 min cap)
20 wall balls (20/14#)
15 kb swings (53/35#)
3 wall walks
Coaches Notes
Strength/Skill: the set of 5 should be challenging, but not a 5 rep max. reps can be touch and go.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) pace the first round so they don't blow up
2) maintain large sets on the wall balls & kb swings
scale wall balls and kb swings so athletes can complete in no more than 2 sets. scale wall walks to 12 db strict press; if scaling to db strict press, ensure the weight is heavy enough that they have to break up the reps twice.
Friday
WOD - 2 rounds for time (45 min cap)
5000m bike
50 push ups
100 lunges
100 sit ups
Coaches Notes
Strength/Skill:
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay consistent on the bike
2) break up the work to avoid burnout
bike must be completed unbroken, but the remainder of the work can be partitioned. scale bike to 2500m row.