Monday
Strength / Skill
20 minutes to build to and complete 7 x 2 clean & jerk
WOD - 3 rounds for time (15 min cap)
400m run
12 pull-ups
8 devils press (50/35#)
Coaches Notes
Strength/Skill: no touch and go. athletes can pick between power or split jerk. allow athletes to go heavy, but only if they have good technique.
1) avoid too much rest on the run
2) keep a steady pace on the devils press
Tuesday
Strength / Skill
turkish get-ups
spend 5 mins building to a challenging weight, then
every 2 minutes for 5 rounds complete 2 TGUs on each side
WOD - 16 min amrap
10 ring dips
10 deadlifts (225/155#)
16 wall balls (20/14#)
Coaches Notes
Strength/Skill: Athletes need to focus on proper technique here. It's very easy to overload this movement or put your shoulder into a compromised position. Athletes should pick a weight that allows them to complete the 4 total reps without rest between them. Athletes should alternate arms between each rep. Can use either KB or DBs.
1) focus on expressing control at the top of each ring dip
2) limit time transitioning to and resting during deadlifts
scale ring dips to banded or jumping. deadlifts should be scaled such that the first round is completed unbroken.
Wednesday
Strength / Skill
10 minutes to build to a heavy 4 rep front squat, then
E2MOM for 5 rounds complete 4 one and a quarter front squats using 75-80% of what you hit before
WOD - every 3 mins for 5 rounds (15 mins)
2 wall walks
12 alternating db snatch (50/35#)
8 burpee box jump overs
Coaches Notes
Strength/Skill: focus on staying active in the squat the entire time, do not let athletes relax in the bottom position at any time. athletes should be "on tension" the entire time in the squat; looking for active glutes and core.
1) get as close to the wall as possible while doing wall walks
2) rush the transitions between each movement
3) move quickly to get as much rest as possible each round
wall walks can be scaled to 8 challenging Z-press. snatches should be completed unbroken every round.
Thursday
WOD - with a partner
12 minute amrap
a) 500m bike (600m echo)
b) front rack lunges (95/65#)
rest 2 mins
12 minute amrap
a) 200m run
b) push ups
rest 2 minutes
12 minute amrap
a) 250m row
b) power cleans (95/65#)
*both partners working at the same time, when partner A finishes the work you switch.
Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they can find the sweet spot on movement A that allows them and their partner to stay working on movement B.
Friday
Strength / Skill
20 minutes to build to and complete 6 x 3 snatch
WOD - 4 rounds for time (18 min cap)
16 kb swings (53/35#)
12 toes to bar
16 goblet squats (53/35#)
Coaches Notes
Strength/Skill: athletes can pick to power or squat snatch. encourage them to focus on technique rather than going too heavy.
1) maintain solid sets on the toes to bar
2) keep the core tight to avoid rounding in the squat, don't let the kb pull you out of position