Monday 7/11
Strength / Skill
Back Squat
Work up to a Heavy Set of 3 (HSo3)
4 x 5 @ 80% HSo3
WOD - 4 rounds
400m run
15 hang cleans (115/75)
25 sit-ups
Coaches Notes
Strength/Skill: Ensure the set of 3 is sufficiently heavy to make the back off sets worth while.
WOD: Barbells should be loaded such that athletes are able to do at least 10 unbroken hang cleans when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the run or sit-ups as a recovery.
2) Hold onto the bar through grip fatigue.
Tuesday
Strength / Skill
Bench Press
2 x 5
2 x 4
2 x 3
2 x 2
WOD - 5 rounds
2 rope climbs or 15 challenging ring rows
12 goblet squats (50/35)
20 db snatches (50/35)
Coaches Notes
Strength/Skill: Increase weight whenever reps decrease
WOD: Rope climbs scale to 5 pulls from floor to standing. Db weights should allow for the first set of snatches to be broken up no more than once.
Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about practicing the skills of rope climbing.
2) Practice an efficient transition of the dumbbell from one hand to the other while doing db snatches.
Wednesday
Strength / Skill
6 sets of the following:
- 16 back rack lunges
- Max set of kipping pull-ups
WOD - 12 minute AMRAP
20 cal bike
3 wall walks
20 kbs swings (53/35)
3 wall walks
Coaches Notes
Strength/Skill: Allow up to 20 minutes for athletes to complete this. Pull-ups can be banded/jumping.
WOD: Wall walks scale to 10 challenging z-press.
Other than generally working faster, this workout is a success for an athlete if they:
1) Practice getting their chest as close to the wall as possible at the top of each wall walk.
2) Push the pace on the bike.
Thursday
Strength / Skill
Deadlifts
8 minutes to establish a Heavy Set of 5 (HSo5)
Every :30 for 8 minutes do one deadlift at the same weight as HSo5
WOD - Every 3:00 for 18 minutes
14 burpees over bar
8 snatches (135/95)
Coaches Notes
Strength/Skill:
WOD: Barbells should be loaded such that athletes can do at least 5 touch and go snatches when fresh. If athletes are resting for less than :45 in a round, they should scale down their barbell weight or number of burpees.
Other than generally working faster, this workout is a success for an athlete if they:
1) Try to sprint each round.
2) Keep a consistent movement pattern while doing burpees.
Friday
WOD - 35 minute AMRAP
1000m row
30 box jumps
30 push-ups
30 box carry overs (53/35)
30 single arm kb push press (53/35)
Coaches Notes
WOD: Kb should be held in front of athletes as they are going over their box. 30 total push press, 15 on each arm.
Other than generally working faster, this workout is a success for an athlete if they:
1) Have a consistent work output for the duration of the 35 minutes.
2) Maintain strict posture doing push-ups.