Monday
Strength / Skill
Snatches
10 minutes to work up to a heavy double squat snatch
Then complete:
10 min E2MOM
2 squat snatches + 1 set of max unbroken push-ups
WOD - 15 minute AMRAP
12 weighted lunges on each leg
12 toes to bar
12 box jumps
Coaches Notes
Strength/Skill: Athletes may adjust the snatch weight as needed in the middle of the EMOM
Tuesday
Strength / Skill
Deadlifts
Establish Heavy Set of 4 (HSo4)
The complete:
4 x 2 @ same weight as HSo4
WOD - 15 minute AMRAP
15 pull-ups
15 cals on bike
15 Kb swings (53/35)
Coaches Notes
Strength/Skill: Go heavy with this set of 4 in preparation for a 1-RM retest next week.
WOD: Pull-ups scale to other vertical pulling movements.
1) Are consistent in preforming the most challenging pull-up scaling they are capable of.
2) Avoid using the bike as a rest.
Wednesday
Strength / Skill
Back Squat
Establish Heavy Set of 5 (HSo5)
The complete:
4 x 10 @ 80% of HSo5
WOD - 20 min AMRAP
20 weighted box overs (use single db, same as snatch)
30 db snatches (50/35)
40 sit-ups
100 dubs / 200 single-unders
Coaches Notes
Strength/Skill: Allow up to 20 minutes to complete this.
WOD: Athletes should be able to do at least 10 consecutive db snatches when fresh.
1) Push the pace while doing sit-ups.
2) Practice an efficient transition between hands while doing db snatches.
Thursday
Strength / Skill
Bench Press
4 x 3
3 x 2
WOD - 5 rounds for time
400m run
6 power cleans (165/105)
3 shoulder to overhead (165/105)
Coaches Notes
Strength/Skill: Work up heavy with this to prepare for a 1-RM retest next week.
WOD: 25 minute time cap. Athletes should be able to complete quick singles for their cleans.
1) Go heavy with the barbell.
2) Run consistent times on all 5 400’s.
Friday
WOD - 36 minute alternating EMOM
1 - 3) 500m row
4) 14 goblet squats (53/35)
5) max burpees over rower
6) rest
Coaches Notes
1) Go all out on the burpee minute.
2) Focus on smooth rowing for the 500m.