Monday 12/13
Strength / Skill
Bench Press
Work up to a heavy set of 5 bench press

Then complete:
5 sets of 3 at the same weight.

WOD - 4 rounds for time
12 chest to bar
15 burpee box jumps
18 double DB push press (50/35#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a more difficult pull-up variation than usual
2) Focus on keeping even pressure in their feet during the dip and drive of the push press

20 min time cap


Tuesday
Strength / Skill
1 rep max back squat

WOD - 3 rounds for time
500m bike erg
16 Single arm KB swings (53/35#)
16 Single arm front rack KB squats (53/35#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about keeping their torso stable while transitioning swings from hand to hand, not letting the kb pull one side forward
2) Push the pace on the bike, it's short!!

10 min time cap


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

WOD: Other than generally working faster, this workout is a success for an athlete if they:
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
Deadlifts
20 minutes to build to and complete 5 x 4 deadlifts

WOD - 16 min AMRAP
50 double unders
30 suitcase carry lunges (50/35#)
10 power snatch (135/95#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Transition quickly to snatches after lunges through grip fatigue
2) Focus on improving skill with the jump rope for the double under portion


Friday
Strength / Skill
Jerks
20 minutes to built to and complete:
4, 4, 4,
3, 3, 3,
2, 2, 2

WOD - 5 rounds for time
400m run
12 toes to bar
12 push-ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Resist the urge to run as a recovery as is typical in WODs, and instead try and run these 400's at a faster pace than usual
2) Take extra time if needed to complete more challenging reps of toes to bar, rather than transitioning to an easier scaling or not getting legs/knees as high

20 min time cap

Monday
Strength / Skill
Spend 10 minutes to build to a heavy set of 10 push press, then using the same weight complete 7 reps every 90 seconds for 6 rounds

WOD - 4 rounds for time
20 cal row
10 push jerk (155/105#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on getting back underneath the bar when receiving jerks
2) Row consistent pace between all 4 rounds

Jerks should be scaled such that rounds are never broken into more than 3 sets.

15 minute time cap


Tuesday
Strength / Skill
20 minutes to build to and complete 3 x 7 back squat. In each set of 7, the first three reps have a 3 second pause in the bottom, and the final four reps are done with no pause.

WOD - 16 min EMOM
1 - wall balls
2 - bike for cals
3 - push ups
4 - sit ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay mentally engaged with the work for all 16 minutes
2) Hit consistent numbers of reps for each exercise as rounds progress


Wednesday
Strength / Skill
E2MOM for 14 mins complete 7 HSPUs and 7 deadlifts at 60-65% of your last established 1RM

WOD - 7 min AMRAP
30 double unders
10 burpee box jump overs
10 hang power cleans (115/85#)

rest 4 mins

7 min AMRAP
30 double unders
10 burpee box jump overs
5 hang power cleans (165/115#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a challenging weight for the cleans that make sets of 5 almost undoable consecutively for part 2
2) Are intentional about working on their skills with a jump rope

Double unders can be scaled to 3 sets of double under attempts + singles for remaining amount of doubles. Athletes without a jump rope scale to 12 lateral hops over their barbell. In part 1, athletes should be able to do the first set of hang cleans unbroken. In part 2, athletes should have to push to do a set of 5 unbroken.


Thursday
WOD - 33 minute AMRAP

In teams of 2, each partner completes 1 round of
10 DB snatch (50/35#)
10 pull-ups
then each partner completes 1 round of
15 KB swing (53/35#)
15 cal row

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Jump in quickly once its their turn to work
2) Encourage their partner

Db and kb weights should be scaled such that the initial rounds can be done unbroken. Pull-ups scaled to banded, jumping or ring rows such that the opening set can be done unbroken.


Friday
Strength / Skill
Back Squat

Establish back squat 2 RM.
Then, 3 sets of 3 at 70% of 2 RM.

WOD - 7 rounds for time
10 thrusters (95/65#)
10 burpees over the bar
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about keeping the bar on their shoulder as much as possible doing the thrusters
2) Hit the floor exhausted when finished

Thrusters should be scaled such that athletes can complete sets of 10 unbroken reps when fresh.

18 min time cap

Monday
Strength / Skill
Back Squat
20 minutes to work up to a heavy set of 3 back squats and then complete 5 singles at that same weight.

WOD - 20 minute AMRAP
1 power snatch (95/65)
2 hand release push-ups
3 cals on bike

2 power snatch (95/65)
4 hand release push-ups
6 cals on bike

*add one power snatch, two hrpu and 3 cals on bike each round

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit rest on push-ups by breaking into small sets
2) Push to hold on longer to touch and go snatches than is comfortable

Power snatch weight should be scaled such that athletes could do at least 6 unbroken touch and go reps when fresh.


Tuesday
Strength / Skill
Bench Press
15 minutes to complete 5 x 10 bench press.

WOD - For time:
1000m/800m row
50 pull-ups
1000m/800m row
50 push press (95/65)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about rowing a similar pace between the two rows
2) Focus on getting their chin clearly over the bar doing pull-ups, or making contact with their torso doing ring rows

Pull-ups should be scaled to other vertical pulling variations, jumping or banded pull-ups. Can be scaled to ring rows. Push press should be scaled such that athletes can do at least 10 reps when fresh.


Wednesday
Strength / Skill
Double Unders
10 minutes of double under skill work and practice.

12 minute alternating EMOM:
1) 30 seconds of double unders
2) 30 seconds of Pendlay rows

WOD - For time:
10 - 9 - ... - 2 - 1
Overhead squats (75/55)
Burpees over bar

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about hitting maximum depth as their mobility allows doing the overhead squats
2) Focus on a consistent two foot take off for the burpees

Squats should be scaled such that the first set is done unbroken.


Thursday
Strength / Skill
Power Jerk
20 minutes to complete 4 waves of the following:

Jerk triple, jerk double, jerk single

WOD - Every 3:00 for 15:00 (5 rounds):
2 wall walks
12 goblet squats (70/53)
12 kb swings (70/53)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Continue to get as close to the wall as possible while doing wall walks as the rounds progress
2) Use a heavier kettlebell than is typical in a workout for them

Wall walks can be scaled to 8 challenging Z-press. Kb should be selected such that any given set of squats or swings is never broken more than once.

Friday
WOD - 30 minute AMRAP
2 cleans (185/115)
30 wallballs (20/14)
2 cleans (185/115)
25 box jumps
2 cleans (185/115)
20 deadlifts (185/115)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a weight for the cleans that makes the cleans the most challenging part of the workout
2) Maintain relatively consistent output for the duration of the 30 minutes of work

Barbell weight should be selected such that touch and go reps are not tenable for more than a set or two. Squat cleans are not necessary but should be encouraged to ensure the bar is sufficiently heavy.

Monday 11/22
Strength / Skill
Strict Press
On a 15 minute clock, build to a heavy set of 6 (HSO6), then complete 4 sets of 4 at the same weight as HSO6

WOD - 5 rounds for time
10 devil's press (50/35)
20 wall balls (20/14)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about using their hips to float the dumbbells overhead while doing devil's press
2) Save their shoulders on wallballs by emphasizing leg drive out of the squat


Tuesday
Strength / Skill
Kipping and Butterfly Pull-ups
10 minutes of kipping pull-up progressions
6 minute EMOM of 8-12 pull-ups

WOD - 5 rounds
3 minutes to complete:
- 18/14 cal row
- 12 hang cleans (115/80)
- 12 burpees over bar
90 second rest

Kipping Pull-up Progression:
1) Scap pull-up
2) Kip swing
3) Kip swing + pull
4) Kipping pull-up

Butterfly Pull-up Progression
1) Arms only, on box
2) Reverse bicycle kicks
3) Strict fall throughs
4) Butterfly pull-up

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit resting to the 90 seconds between rounds
2) Scale to complete all rounds of hang cleans unbroken


Wednesday
Strength / Skill
Back Squat
12 minutes to build to a heavy set of 8 (HSO8)
10 minute EMOM of 4 back squats with the same weight as HSO8

WOD - For time
21 - 15 - 9
Power snatches (95/65)
Cals on bike

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Go pedal to the metal on the bike
2) Push through grip fatigue on the snatches

Athletes should scale the snatch weight such that they can complete at least 10 touch and go reps when fresh.


Thursday
Strength / Skill
Jerks
20 minutes to complete:
2x5
3x3
3x2

WOD - 15 min AMRAP
12 handstand push-ups
18 deadlifts (185/115)
24 box jumps

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Scale the handstand push-ups to be the most difficult part of the workout
2) Keep a consistent cycle rate on the box jumps

Handstand pushups can be scaled to 5 wall walks, or 12 challenging z-press. Deadlifts should be scaled such that athletes can complete an unbroken set of 18 when fresh.


Friday
Strength / Skill
Lunges and Toes to Bar
6 minutes to warm up to a challenging set of 10 lunges with bar on back
14 minute alternating EMOM
1) 10 back rack lunges
2) 10 toes to bar

WOD - 12 min AMRAP
6 squat cleans (155/105#)
9 pull-ups
12 push-ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain proper technique on pull-ups that was practiced on Tuesday
2) Are intentional about reaching good squat depth on all cleans

Squat cleans should be heavy, but does not force the athlete to take too much rest between reps. Pull-ups and push-ups should be scaled to avoid breaking up in more than 2 sets.

Monday
Strength / Skill
20 minutes to test your 1RM Jerk

Note: If you are new to the Jerk, don’t worry about your 1RM. Instead spend this time keeping things light and working on good form while you practice.

WOD - 3 rounds for time
1000/800m row
10 db snatch left arm (50/35#)
10 db snatch right arm (50/35#)
15 toes to bar

WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Avoid burnout of the shoulders by using more leg drive
2) Strategically break up the t2b to avoid going to singles

20 minute time cap. Db snatch scaled to be completed unbroken through first round. Scale toes to bar to other kipping movements.


Tuesday
Strength / Skill
10 minutes to build to a heavy 5 rep back squat, then
E2MOM for 5 rounds complete 3 reps using the same weight

WOD - 16 min AMRAP
10 ring dips
10 deadlifts (225/155#)
16 lunges

WOD: Other than generally working faster, this is a successful workout for an athlete if they:
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
5- 8 min of snatch progression +
16 min E2MOM:
1 snatch grip deadlifts
1 hang power snatch below the knee
1 hang power snatch above the knee
2 overhead squats

WOD - 4 rounds
3 mins to complete
- 20 wall balls (20/14#)
- 15 KB swings (53/35#)
- 10 box jumps
rest 1 min between rounds

WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Limit resting to the 1 min between rounds
2) Maintaining unbroken sets of WB and KBS

Scale WB & KBS for weight. Box jump can be scaled for height.


Thursday
Strength / Skill
10 minutes to build to a heavy 2 rep hang squat clean, then
E2MOM for 7 rounds complete 3 hang squat cleans at 70% - 80% of your heavy 2 rep

WOD - 12 minute AMRAP
40 double unders
12 pull-ups
12 thrusters (95/65#)

WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Focus on keeping the barbell on their shoulders during the front squat portion of the thrusters
2) Push for larger sets of pull-ups than feel strategic

Pull-ups scale to banded or jumping. Thrusters should be scaled such that they never require more than 2 sets to complete. Double unders scaled to 80 single unders or 16 lateral jumps over barbell.


Friday
WOD - 30 min EMOM
1) bike erg for cals
2) DB deadlift burpees (50/35#)
3) sit-ups

Accessory work
3 max effort dead hangs

WOD: Athletes should use bands for assistance if hangs are under :30.