Monday 6/6
Strength / Skill
16 mins to build and complete 5 x 12 back rack lunge
WOD - 6 rounds
2:30 to complete
- 14 burpee over bar
- 12 hang squat snatch (95/65#)
1:30 rest between rounds
Coaches Notes
Strength/Skill: 6 lunges per leg. athletes can step forward or backward. focus on torso positioning.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain larger sets on the snatch
2) limit rest to after each round
scale snatch weight so athlete only has to break once each round.
Tuesday
Strength / Skill
10 mins to find a heavy set of 7 bench press - then E2MOM for 5 rounds complete 5 reps using the same weight
WOD - 12 min amrap
- 8 toes to bar
- 16 single arm db clean & jerk (50/35#)
- 32 double unders
Coaches Notes
Strength/Skill: athletes should shoot for 75-80% of their last established 1RM. if they missed the 1RM rest last week, have them max out today. focus on keeping the core stabilized and the scaps retracted.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid breaking the toes to bar into more than 2 sets
2) focus on limiting rest in double unders; if you trip up, get started again as fast as possible
scale toes to bar and db clean & jerk so athletes only break once. clean & jerk are 8 per arm, 16 total reps. scale double unders to 2 sets of double under attempts + 30 singles, 60 singles, or 20 lateral hops over dumbbell.
Wednesday
WOD - 40 min partner amrap
- 40 front squats (135/95#)
- 40 push-ups
- 40 box jumps (24/20")
- 40 push jerk (135/95#)
every 8:00, including 0:00, run 400m together
Coaches Notes
WOD: one partner working at a time. split up the work however you want. scale front squat & push jerk to something you could do for sets of 5. scale run to 500m row/1000m bike.
Thursday
Strength / Skill
20 mins to establish a 1rm deadlift
WOD - 3 rounds for time (20 min time cap)
- 500m row
- 40 wall balls (20/14#)
Coaches Notes
Strength/Skill: we are starting a new deadlift cycle, today will set the baseline for the cycle. ensure athletes brace their core and are using their legs, not their back for the lift.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain a solid pace on the row
2) break up the wall balls in manageable sets that allow the athlete to keep moving
scale the wall ball weight so athletes can maintain sets of 10.
Friday
Strength / Skill
EMOM for 14 rounds (alternating)
- 10-15 db floor press
- 5-7 supinated grip pull-ups (chin-ups)
WOD - 4 rounds for time (20 min time cap)
- 200m single arm farmers carry (70/53#)
- 15 handstand push ups
- 20 v-ups
Coaches Notes
Strength/Skill: floor press should be completed unbroken each round. scale to banded pull-ups or 5 second eccentric negatives. avoid burn out in the first couple rounds.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) don't break on the farmers carry
2) stay consistent on the hspu
100m per arm each round on farmers carry. scale hspu to 15 seated db press.