Monday July 4th
WOD
20 minute emom
(if you need to skip a round, then you add a round at the end)
30 minute cap
every minute perform all of the following:
Firebreather:
4 power snatch (75/55)
4 toes to bar
4 thrusters (75/55)
4 burpee over bar
Mortal:
3 power snatch (75/55)
3 toes to bar
3 thrusters (75/55)
3 burpee over bar
Tuesday
Strength / Skill
7 x 3 deadlift at 85-90% of your 1RM
WOD - 3 rounds for time (20 min cap)
400m run
15 box jumps
12 pull ups
9 shoulder to overhead (155/105#)
Coaches Notes
Strength/Skill: no touch and go. reset at the bottom of each rep.
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain challenging sets on the pull ups & stoh
2) maintain quick transitions
scale pull ups and stoh to something you can complete in no more than 2 sets.
Wednesday
Strength / Skill
15 minutes of dedicated handstand skill work
WOD - 5 rounds for time (23 min cap)
16 overhead lunges (95/65#)
61 double unders
16 sumo-deadlift high pull (95/65#)
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 consistent on the double unders
2) ensure arms stay locked out on the lunges
scale lunges and sdhp to something you can complete in no more than 2 sets. scale double unders to 4 attempts + 60 singles, 100 singles or 40 lateral hops over barbell.
Thursday
WOD - 40 min partner amrap
500m bike
12 goblet squats (53/35#)
8 bench press (135/95#)
*each partner completes a full round, then you switch
Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) choose a challenging bench weight
2) break up lifts into smaller sets as needed rather than scaling down weight further as the workout goes on
scale bench so you can complete the first couple rounds unbroken.
Friday
Strength / Skill
12 minutes to build to a heavy set of 3 power cleans, then
emom for 8 minutes complete 3 power cleans using 90% of your heavy set
WOD - 16 min amrap
20/16 cal row
20 wall balls
20 push ups
Coaches Notes
Strength/Skill: ensure athletes reach a true heavy set of 3 in the first 10 minutes so they are appropriately challenged in the second half
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain a consistent pace on the row
2) break up wall balls and push ups to manageable sets with quick rest
scale wall balls so you can maintain sets of 10. scale push ups so you can maintain sets of 5.