Monday 3/28
Strength / Skill
Front Squat
5 sets of 5 @ 75%-80% of front squat 1-RM
(Athletes who have not yet established a front squat 1-RM should use this time to do so)

WOD - 8 min AMRAP
10 box carry overs (53/35)
15 box jump overs
20 kb swings (53/35)

3 minute rest

5 min AMRAP
6 box carry overs (53/35)
9 box jump overs
12 kb swings (53/35)

Coaches Notes
Strength/Skill: Allow up to 20 minutes for athletes to complete the work. If an athlete did not perform a baseline 1-rm last week, have them do that instead.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Work on an efficient turn around while doing box carry overs
2) Hold onto the kettlebell as long as possible while doing swings through grip fatigue


Tuesday
WOD - 6 rounds
400m run
10 toes to bar
15 overhead squats (75/55)

Accessory:
3 burnout sets of barbell bicep curls

Coaches Notes
WOD: 35 minute time cap. Toes to bar scale to knees to elbows, and hanging leg or knee raises. Barbells should be loaded such that athletes can complete at least 10 unbroken reps of overhead squat when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a high standard for their toes to bar scaling for all 60 reps
2) Run with a consistent pace across all rounds


Wednesday
Strength / Skill
Push Jerk
Establish push jerk 1-RM

WOD - 21 minute AMRAP
3 cleans (155/105)
3 handstand push-ups
300m bike

6 cleans (155/105)
6 handstand push-ups
600m bike

9 cleans (155/105)
9 handstand push-ups
900m bike

3 additional cleans and hspu and 300 additional meters on the bike each round

Coaches Notes
Strength/Skill: This establishes a baseline that we will work to improve on.

WOD: Clean weight should be scaled such that athletes can do at least 3 touch and go reps when fresh.
Handstand pushups scale 1:1 with z-press and 3:1 with wall walks.

Other than generally working faster, this workout is a success for an athlete if they:
1) Use a heavier barbell than usual for cleans in a workout
2) Push the pace on the bike rather than use it as a rest


Thursday
Strength / Skill
Deadlifts
Work up to a Heavy Set of 3 (HSo3) deadlifts
then
6 x 1 @ 100% HSo3

WOD - 5 rounds
2:30 to do:
- 20/16 calorie row
- 12 chest to bar pull-ups
1:00 rest

Coaches Notes
Strength/Skill: The heavy sets should be very challenging here. Allow up to 20 minutes for athletes to complete the heavy set and back offs.

WOD: Chest to bar pull-ups scale to kipping pull-ups or jumping pull-ups. Banded pull-ups are a viable variation, however, jumping is preferable for this workout as they allow for a quicker transition from rower to rig.

Other than generally working faster, this workout is a success for an athlete if they:
1) Keep the pull-ups to smaller manageable sets to avoid burnout
2) Emphasize leg drive in the row


Friday
Strength / Skill
21 minute alternating EMOM
1) 10 ring dips
2) 10 front rack lunges
3) 10 barbell rows

WOD - 100 burpees for time

Coaches Notes
Strength/Skill: Take this as an opportunity to review ring dips and alternatives (banded, jumping, just holding support at the top, etc). Front rack lunges should be at a moderately challenging weight "rx" for this would be 115/75 lbs. Same barbell used for both lunges and rows.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Use a consistent movement pattern across all of the burpees
2) Stay mentally focused on only the next burpee, rather than the total task at hand

Monday 3/21
WOD
9 min AMRAP
200m run
22 wall balls (20/14)

3 min rest

7 min AMRAP
8 devil's press (40/25)
18 sit-ups

3 min rest

13 min AMRAP
200m run
22 wallballs (20/14)
8 devil's press (40/25)
18 sit-ups

Coaches Notes
WOD: Wallballs should be scaled such that no round is broken up into more than three sets.

Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the run portion as recovery
2) Emphasize a hard arm throw on each sit-up to increase sit-up pace


Tuesday
Strength / Skill
Review of technique for kipping and butterfly pull-ups
14 minute alternating EMOM
1) 0:20 of pull-ups
2) 12 good mornings

WOD - For time
Buy in: 21 ring dips

9 - 15 - 21 - 27
Box jumps
Calories on bike

Cash out: 21 ring dips

Coaches Notes
Strength/Skill: In most weeks for the coming month and a half we will be setting aside time to work on the skills of gymnastic pull-ups to see if we can move more of our members off of banded/jumping pull-ups and onto unassisted pull-ups. There should be NO RING-ROWS when we are working on pull-ups in a skill section. Even for our members who are furthest away from an unassisted pull-up, make sure to set them up with jumping pull-ups or eccentric pull-ups.

WOD: 12 min time cap. Dips scale to banded or jumping ring dips. Control should be expressed at the top of all ring dips for any variation.

Other than generally working faster, this workout is a success for an athlete if they:
1) Chose a variation for ring dips that makes the initial set of 9 a challenge
2) Push the pace on the bike, especially to close out the workout


Wednesday
Strength / Skill
Establish Front Squat 1 - RM

WOD - For time
1000m row
35 kb swings (53/35)
50 toes to bar
35 kb swings (53/35)
1000m row

Coaches Notes
Strength/Skill: This starts our next primary strength cycle of front squats.

WOD: 18 min time cap. Toes to bar scale to knees to elbows or hanging leg/knee raises. Kb weights should be selected so athletes can complete at least 15 unbroken reps when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a high standard for their toes to bar variation through all 50 reps and take the opportunity to improve toes to bar capacity
2) Row the last 500m of the workout at the same pace as the first 500m of the workout


Thursday
Strength / Skill
8:00 to establish a Heavy Set of 3 (HSo3) push jerks

Every 0:30 x 6
1 push jerk at 100% of HSo3
2 min rest

Every 0:30 x 6
1 push jerk at 100% of HSo3

WOD - 4 rounds for time
12 deadlifts (275/185)
24 push-ups
72 double unders

Coaches Notes
Strength/Skill: This is the beginning of our next secondary strength cycle of push jerks, we will take a 1-RM benchmark next week. Once athletes have established their heavy set of 3, they will do sets of one rep every :30 for 3:00, twice, with a 2 min rest in between.

WOD: Deadlifts should be scaled so athletes can complete at least 6 unbroken reps when fresh. Double unders scale to 6 sets of double under attempts + 70 single unders, 150 single unders, or 30 lateral hops over barbell.

Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a heavier weight than usual for deadlifts in a WOD
2) Take the opportunity to practice the skill of double unders


Friday
Strength / Skill
Cleans
Every 1:30 for 18 minutes (12 rounds)
2 power cleans + 1 front squat

WOD - 14 minute AMRAP
8 power snatches (95/65)
10 overhead squats (95/65)
12 burpees over bar

Coaches Notes
Strength/Skill: Athletes may build across sets, but should be working with a challenging weight by the fifth or sixth set.

WOD: Barbell weight should be scaled such that athletes are able to complete unbroken sets of both thrusters and snatches to start the workout.

Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain consistent output throughout the entire 14 minutes
2) Are intentional about getting as deep as mobility allows at the bottom of the overhead squats, and the standing up all the way with hips extended at the top

Monday 3/14
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 - 2 rounds for time (20 min cap)
1000m row
35 KB swings (53/35#)
25 KB box carry overs (20")
15 burpees

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.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a consistent rowing pace across all 2000m rowed
2) Focus on quick turn arounds while doing box carry overs


Tuesday
Strength / Skill
Clean technique review
6 min EMOM
- 1 power clean
- 1 squat clean
Split Jerk technique
8 min EMOM
- 1 power jerk
- 1 split jerk

WOD - 12 minutes AMRAP
30 deadlifts (95/65#)
20 front rack lunges (95/65#)
10 v-ups

Coaches Notes
Strength/Skill: This is the start of a new strength clycle so we are prepping technique for a max out. Emom's are primarily for sharpening up technique. DO NOT ALLOW ATHLETES TO DROP WEIGHTS.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Push through grip fatigue while holding on to deadlifts
2) Are intentional about getting their shoulders high off the ground while doing v-ups


Wednesday
WOD - 40 min EMOM
1 - bike for cals
2 - push ups
3 - hang power clean (95/65#)
4 - REST

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a rigid body position while doing push-ups
2) Limit as much resting as possible to the designed rest minute


Thursday
Strength / Skill
Spend 8 minutes building to a moderate 5 rep front squat,
then every 2 minutes for 6 rounds (12 mins) complete 3 reps at the same weight

WOD - 3 min AMRAP
12 DB snatch (50/35#)
8 box jumps (24/20")
1 minute rest
repeat for a total of 4 AMRAPs

Coaches Notes
Strength/Skill:
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Pace each interval as if it were the last
2) Are intentional about working on efficient dumbbell transition on the way down from each snatch


Friday
Strength / Skill
20 minutes to build to and complete 6 X 8 push press

WOD - for time (10 min cap)
21-15-9
chest to bar
push jerk (135/95#)
directly into
21-15-9 (10 min time cap)
wall balls (20/14#)
toes to bar

Coaches Notes
Strength/Skill:
WOD: Barbell weight should be scaled such that athletes can complete 10 consecutive reps of push jerk when fresh. Chest to bar scale to other pull-up variations (kipping, banded, jumping) but should be more challenging than an athlete's regular scaling option.

Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on achieving a complete lockout at the top of each jerk rep
2) Hold onto as large of sets as possible on the wall balls

Monday
Strength / Skill
Establish a 1 rep max snatch

WOD - 3 rounds for time (15 min cap)
500m row
15 thruster (95/65#)
15 toes to bar

Coaches Notes
Strength/Skill: Allow 20-25 minutes for athletes to max out their snatch.

WOD: Thrusters should be scaled so athletes can complete a set of at least 10 reps unbroken when fresh. Toes to bar scale to hanging leg or knee raises.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about keeping the barbell on their shoulders as much as possible while doing thrusters
2) Choose and maintain a very challenging scaling for toes to bar


Tuesday
WOD - 30 min AMRAP with a partner
400m run
40 deadlifts (185/125#)
60 KB swings (53/35#)
40 box jump overs (24/20")

Accessory work
4 sets of twenty-ones bicep curls
-7 bottom to halfway
-7 halfway to top
-7 full reps

Coaches Notes
WOD: Partners run together, then one works while the other rests.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are ready to hop in right away when it's their turn to work
2) Practice an efficient turn around while doing box jump overs


Wednesday
Strength / Skill
Bench Press
5 x 10

WOD - 15 min AMRAP
15 wall balls (20/14#)
10 pull-ups
5 squat cleans (155/115#)

Coaches Notes
Strength/Skill: Allow approximately 20 minutes to complete. All 5 sets should be completed at the same challenging weight, warm-up sets do not count towards working sets here.

WOD: Pull-ups scale to jumping or banded pull-ups. Athletes may scale to ringrows if needed. Squat clean weight should only be scaled down to allow athletes to move safely with technical competency.

Other than generally working faster, this workout is a success for an athlete if they:
1) Hold unbroken sets of wallballs as long as possible
2) Choose a heavier weight than usual for cleans


Thursday
Strength / Skill
12 min alternating EMOM
a) 0:40 farmer’s carry
b) 7-10 HSPUs

WOD - 4 rounds
in 3:30 complete:
11 burpees over bar
13 power snatch (95/65#)
11 burpees over bar

rest 1:30 between rounds

Coaches Notes
Strength/Skill: Strict or kipping hspu with or without ab mats to limit range of motion. 2-3 wall walks or 7-10 challenging z-press

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the second set of burpees in each round
2) Limit resting to after the work portion is completed in each round


Friday
WOD - Open workout 22.3

Monday 2/28
Strength / Skill
5 min EMOM of the following complex
- High hang power snatch
- Hang power snatch from knee

2 min rest

5 min EMOM of the following complex
- Hang power snatch from knee
- Overhead squat x2

2 min rest

8 min E2MOM of the following complex
- Hang squat snatch from knee
- Overhead squat
- Squat snatch

WOD - 3 rounds for time
20 pull-ups
15 devil's press (50/35)

Coaches Notes
Strength/Skill: This is in preparation for a snatch 1RM attempt next week. Working towards getting comfortable receiving the bar in the bottom of a squat.

WOD: 13 minute time cap. Devil's press should be scaled such that athletes are never doing sets of less than 5. Pull-ups scale to other vertical pulling movements (banded and jumping pull-ups) or ring rows.

Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on getting their chin above the bar on each pull-up
2) Push the pace on the devil's press


Tuesday
Strength / Skill
Back squat 10 RM re-test

WOD - 12 min AMRAP
15 cal bike
12 box jumps
9 hang cleans (135/95)

Coaches Notes
Strength/Skill:
WOD: Hang cleans should be scaled such that 9 reps can be done unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the bike as a rest
2) Are intentional about getting the bar on their shoulders, elbows in front of the bar, at the top of each rep of clean


Wednesday
WOD - 30 min Partner AMRAP
Partner 1:
- Max distance row

Partner 2:
- 8 toes to bar
- 16 db snatch (50/35)
- 24 air squats

*when partner 2 finishes one round of toes to bar, db snatches, and air squats, switch. The objective is to row as far as possible as a team.

Coaches Notes
Strength/Skill:

WOD: Shared rowers are preferable here. Use the air squats to flush legs after yesterday's 10RM back squat. Toes to bar scale to hanging leg or knee raises. DB snatches should be scaled so 16 reps can be done unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain consistent rowing technique for the duration of the workout
2) Are intentional about standing up all the way at the top of each air squat


Thursday
Strength / Skill
5 sets of the following:
1) set of handstand push-ups with 1-2 reps left in the tank
2) 12 pendlay rows

WOD - 5 rounds for time
200m run
12 deadlifts (185/115)
16 single arm overhead db lunges (50/35)

Coaches Notes
Strength/Skill: All rows should be at the same weight. HSPU can be scaled to 20-30 seconds of wall walks or challenging z-press. HSPU can also be scaled to using abmats to limit depth. Allow about 20 minutes for this.

WOD: 20 min time cap. Rope climbs scale to 4 pulls from floor to standing or 10 ring rows. Deadlifts should be scaled such that 12 reps can be done unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Use the overhead lunge to work on their mobility by keeping the db back behind their head
2) Hold a consistent pace across all 5 runs


Friday
WOD - Open workout 22.2