Monday
Strength
5 x 5 tempo bench press
- 3 seconds on the way down 1 second pause in the bottom
shoot for 70% of your 1RM. avoid building within the sets.
WOD:
for time (20 min timecap)
200 wall balls (20/14#)
every time you break run 200m
scale WB so an athlete can complete sets of 20 when they’re fresh. scale run to a 250m row.
If you can do more than 35 in a row when fresh, your ball is too light.
1) focus on hitting large sets of wall balls
2) use the run as a rest so you come back in ready to tackle the wall balls
Tuesday
Strength / Skill
12 minutes to build to a heavy complex:
1 high hang power snatch (above the knee)
1 low hang power snatch (just below the knee)
2 full power snatch
then,
reduce weight by 10% and complete
5 power snatch every 90 seconds for 5 rounds
WOD - 12 min amrap
9 box jump overs (24/20")
18 DB snatch (50/35#)
9 pull-ups
Coaches Notes
Strength/Skill: during the complex athletes should focus on good technique, including hitting full extension and avoiding the bar swinging away from the body.
1) keep movements unbroken for as long as possible
2) keep steady transitions
burpee box jumps should be smooth and consistent the entire workout. scale pull-ups so you can complete in no more than 2 sets with a quick rest
Wednesday
WOD - "Row Row Row Your Boat"
on a 40 minute clock row for cals
at the top of every 4 minutes (including zero) complete 1 round of:
10 hang power cleans (95/65#)
10 push jerks (95/65#)
10 burpees over the bar
Coaches Notes
1) Scale appropriately such that they always have at least 1:30 to row every 4 minutes
2) Focus on a good lockout position, with head through arms, while doing jerks, even if it's slightly slower
Thursday
Strength / Skill
7 x 3 front squat
- 3 second tempo on the way down and 2 second hold in the bottom
WOD - 4 rounds for time (18 min timecap)
400m run
12 toes to bar
12 thrusters (95/65#)
Coaches Notes
Strength/Skill: athletes should focus on actively pulling themselves into proper positioning with the tempo and holding an active squat position for the pause. athletes should shoot for 65-70% of their most recent 1RM.
1) avoid using run as a recovery
2) maintain the kipping motion during toes to bar; avoid going to singles or useless swings
toes to bar & thrusters should be scaled so athletes can complete in no more than 2 sets the entire workout. toes to bar scale to other kipping movements, hanging leg or knee raises.
Friday
Strength / Skill
8 minute alternating EMOM:
1) 8 strict press
2) 8 - 10 ring dips
3 minute rest
8 minute alternating EMOM:
1) 5 strict press with slightly heavier weight than first EMOM
2) 6 - 8 strict pull-ups
WOD - 14 min amrap
30 double unders
15 deadlift (185/135#)
15 push ups
Coaches Notes
1) keep manageable sets for the deadlift
2) avoid failure on the push ups
scale double unders to 60 singles or 20 lateral hops over the barbell. deadlifts should be complete