Monday
Strength / Skill
Deadlift 1-RM
WOD - 20 minute AMRAP
1 rope climb
15 push-ups
1 rope climb
15 wallballs
Coaches Notes
WOD: Rope climbs scale to either three pulls to standing from floor with rope or 10 ring rows.
Tuesday
Strength / Skill
Snatches
7 sets of the following complex:
2 power snatch
2 squat snatch
WOD - 5 rounds for time
5 front squats (185/115)
8 burpees over bar
Rest 3 minutes and do it again. Try to stay within 1 minute of your original time.
Coaches Notes
Strength/Skill: Athletes may build in weight across sets. Athletes who missed Monday's deadlift 1-RM and would like to attempt can do so instead.
WOD: 20 minute time cap. Athletes should challenge themselves with the front squat weight such that the initial set of 5 is very difficult.
Wednesday
Strength / Skill
Bench Press 1-RM
WOD - Every 5:00 x 5
400m run
max set of pull-ups
*For an additional challenge, add 20 sit-ups after pull-ups.
Coaches Notes
WOD: As much as possible all athletes should scale to some pull-up variation hanging from a bar (banded or jumping).
Thursday
WOD - 4 rounds
1000m row
15 ring dips
12 power cleans (135/95)
10 front rack lunges (135/95)
Coaches Notes
WOD: 38 minute time cap. Barbell weight should allow for a challenging set of 10 lunges when fresh. Ring dips scale to banded or jumping dips, ring supports, or dips on a bench.
Friday
Strength / Skill
Back Squat
5 x 5
WOD - 6 min AMRAP
15 box jumps
8 push press (115/75)
2 min rest
5 min AMRAP
8 box jumps
5 push press (145/100)
Coaches Notes
Strength/Skill: All 5 sets should be done at the same weight. Athletes who missed Wednesday's bench press 1-RM and would like to attempt can do so instead.
WOD: Barbell weight should allow for at least one set of unbroken push press for each AMRAP and the weight should increase by some amount between AMRAPs regardless of scaling.