Monday
Strength / Skill
Deadlifts
6 x 2 @ 90%+ of 1-RM
WOD - 20 minute AMRAP
400m run
30 jump lunges
12 kb swings (70/53)
Coaches Notes
Strength/Skill: All sets should be done at the same weight if possible.
WOD: Jump lunges scale to regular lunges. Kb weight should allow for at least 6 unbroken swings when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Work at a consistent pace for the entire 20 minutes.
2) Use a heavier kettlebell than usual.
Tuesday
Strength / Skill
Overhead Squat
7 x 3
WOD - Every 4 min for 16 min (4 sets)
18/15 cal row
10 push press (115/75)
10 toes to bar
Coaches Notes
Strength/Skill: Athletes may build in weight across sets.
WOD: Athletes should have at least one minute to rest each round. Barbell weights should allow for an unbroken set of push press when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Ensure they are getting the bar to collarbone height with elbows above the bar for the high pulls.
2) Focus on getting their toes as high as possible on each toes to bar rep.
Wednesday
Strength / Skill
Bench Press
4 x 5 @ 70%+ of 1-RM
Then complete 1 set of max reps with the same weight
WOD - 5 rounds for time each
16 min Partner AMRAP
Partner 1 )
AMRAP of:
8 pistol squat
12 push-ups
16 sit-ups
Partner 2)
200m farmer's carry (53/35)
* All farmers carry should be done unbroken. If you cannot carry 2 bells without setting them down, then take 1 KB and alternate hands. One arm down, switch on way back.
When partner 2 comes in, switch.
Coaches Notes
Strength/Skill: All sets should be done at the same weight if possible. Make sure to have a spotter for the final max set.
Thursday
Strength / Skill
5 sets of the following:
- 10 goodmornings
- Max set of handstand push-ups
WOD - 7 minute AMRAP
12 box jumps
15 cal bike
18 db snatches (50/35)
3 minute rest
5 minute AMRAP
10 box jumps
12 cal bike
14 db snatches (50/35)
Coaches Notes
Strength/Skill: HSPU can be substituted with challenging z-press.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit resting to the 3 minute rest period.
2) Focus on standing up all the way at the top of the box jumps.
Friday
Strength / Skill
8 sets of the following complex:
1 power clean
2 front squats
1 squat clean
WOD - 3 rounds for time
15 deadlifts (185/115)
10 burpees over bar
25 pull-ups
10 burpees over bar
Coaches Notes
Strength/Skill: Athletes may build in weight across sets.
WOD: 16 minute time cap. Deadlift weight should allow for an unbroken set of 15 reps when fresh.
Other than generally working faster, this workout is a success for an athlete if they:
1) Work on the most challenging variation of pull-ups they are able to do to start each new round of pull-ups.
2) Keep a consistent pace across all burpees.