Monday
Strength / Skill
16 minutes to established and complete 4 x 10 bench press
WOD - 3 rounds for time (20 min timecap)
750m row
20 push press (115/85#)
10 chest to bar
Coaches Notes
Strength/Skill: no building in the working sets. all sets should be complete at the same weight. athletes should push for 60-70% of their 1RM.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain a constant pace on the row
2) break up the push press to avoid failure
scale row to 600m run or 1350m c2 bike. scale push press to 2 sets or less. scale c2b for most difficult pull-up movement (avoid horizontal pulling, like ring row).
Tuesday
Strength / Skill
16 minutes to find and complete 3 x 3 front squat;
then, using 80-85% of what you just hit, 7 minutes to complete 3 x 3 front squat with a 3 second pause in the bottom.
WOD - 12 min amrap
8 deadlift (225/185#)
200m run
12 box jump (24/20")
Coaches Notes
Strength/Skill: athletes should keep a good torso position each rep, avoid hips rising too fast. ensure athletes don't sandbag in the first section, so they have a successful second lift.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) rush transitions
2) recover on the run and push the pace on the rest of the workout
scale deadlift to unbroken reps for the first 2-3 rounds. scale run to 250m row or 450m bike.
Wednesday
Strength / Skill
15 minutes of dedicated handstand skill work
WOD - open workout 17.5
10 rounds for time (25 min timecap)
9 thrusters (95/65#)
35 double unders
Coaches Notes
Strength/Skill: athletes can work on wall walks, handstand push ups, handstand holds, freestanding handstands, handstand walks... etc.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay unbroken as long as possible
2) maintain a consistent pace
scale thrusters to unbroken sets for 4-5 rounds. scale doubleunders to 50 singleunders or 15 lateral hops over the barbell.
Thursday
Strength / Skill
18 minutes to build to and complete 5 sets of the following complex:
1 high pull
1 power snatch
1 hang power snatch
1 overhead squat
WOD - 4 rounds for time (18 min timecap)
15 pull-ups
20 KB swings (53/35#)
1000m bike
Coaches Notes
Strength/Skill: all sets should be complete at a heavy weight. ensure athletes are establishing the proper technique; keeping the bar close to the body & using as much leg drive as possible.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) breakup the pull-ups and KB swings into manageable sets
2) avoid resting on the bike
scale pull-ups and kb swings in 3 or less sets. scale bike to 400m run or 450m row.
Friday
Strength / Skill
20 minutes to build to and complete 7 x 3 SILENT deadlift at 70% of your 1RM.
WOD - 3 rounds for time (16 min timecap)
6 ring muscle ups
12 burpees over the bar
6 power cleans (155/105#)
12 burpees over the bar
Coaches Notes
Strength/Skill: no touch-n-go deadlift. deadlifts should be slow and under control.... there should be no noise when the weight hits the ground - almost like a negative when returning to the ground.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) break up the muscle ups to manageable sets
2) avoid resting on the burpees
scale muscle ups to 8 bar muscle ups, 8 chest to bar & 8 push-ups or 10 pull-ups and 10 push-ups. scale power cleans to complete in 2 sets each round.