Monday 5/2
Strength / Skill
10 minutes to find a moderately heavy 3 rep hang power snatch, then
EMOM for 8 rounds complete 3 hang power snatch using the same weight

WOD - 4 rounds for time (20 min cap)
20 wall balls (20/14#)
20 kb swings (53/35#)
1000m bike

Coaches Notes
Strength/Skill: weight should be moderately heavy, but allow for good technique. do not let athletes max out in the first 10 mins. the EMOM should be completed at the same weight, no building. when using the hang position the athletes should focus on sweeping the bar into the pocket and reaching full extension.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stick with large sets on both wall balls and kb swings
2) keep a consistent pace on the bike


Tuesday
Strength / Skill
20 minutes to build to and complete 6 x 6 bench press - between rounds complete 7-10 db tripod bent over row per arm

WOD - 13 min amrap
12 burpees over bar
9 deadlifts (185/135#)
6 box jumps (30/24")
3 hang power cleans (185/135#)

Coaches Notes
Strength/Skill: all sets should be complete at the same weight. avoid building within the working sets.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain quick transitions between movements
2) focus on core stabilization on the deadlift and heavy cleans

weight should be scaled so they can complete the reps unbroken, but still be challenging.


Wednesday
Strength / Skill
20 minutes to build to and complete 8 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.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid too much rest on the run
2) keep a steady pace on the devils press


Thursday
Partner WOD - 20 min amrap
250m row
10 thrusters (95/65#)
8 v-ups

rest 4 mins

20 min amrap
500m bike
10 OHS (95/65#)
8 push-ups

*each partner completes a full round, then you switch

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) completes unbroken reps for as long as possible
2) limits rest to when their partner is working


Friday
Strength / Skill
20 minutes to build to and complete 5 x 10 front squat @ 60-65% of 1RM

WOD - 5 rounds
in 3 mins, complete
30 double unders
16 db snatch (50/35#)
8 db box step overs (50/35#)

rest 1 min between rounds

Coaches Notes
Strength/Skill: all sets should be complete at the same weight. sets of 10 can be difficult, push athletes to use a heavy weight. they don't have to do them quickly, one squat at a time, focus on an upright torso and active bottom position.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) are intentional about their double unders or scale
2) push through the box step overs and rests between rounds

Monday 4/25

WOD - 5 rounds for time
750m row
15 thrusters (95/65)
20 front rack lunges (95/65)

Accessories:
4 max sets of bicep curls

Coaches Notes
WOD: 33 minute time cap. Barbell weight should allow for athletes to complete at least 10 unbroken reps of each movement when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Keeping the bar on their shoulders as much as possible while doing thrusters.
2) Rowing at a consistent pace across all 5 rounds.


Tuesday
Strength / Skill
Cleans
Every 90 seconds x 10 complete the following complex:
Power Clean + Squat Clean + Front Squat

WOD - 12 minute AMRAP
10 single arm db push press each arm (50/35)
20 db snatches (50/35)
30 double unders

Coaches Notes
Strength/Skill: Athletes can and should build in weight across sets.

WOD: Double unders scale to 2 sets of double under attempts + 30 singles, 60 singles, or 20 lateral hops over dumbbell.

Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on acheiving a good overhead lockout on all push press reps.
2) Are intentional about improving their skill with the jump rope.


Wednesday
Strength / Skill
Power Jerks
8 x 3 with a 3 second pause at the bottom of the dip for each rep

WOD - "Helen +"
4 rounds for time
400m run
21 kb swings (70/53)
12 chest to bar pull-ups

Coaches Notes
Strength/Skill: Athletes should focus on driving straight up out of the pause in their dip and drive rather than hitching after the pause. Athletes can and should build in weight across sets.

WOD: 20 minute time cap. Kb swings and chest to bar pull-ups are not intended to be scaled to be done unbroken.

Other than generally working faster, this workout is a success for an athlete if they:
1) Choose more difficult scaling than usual for both kb swings and c2b.
2) Avoid using the run as a recovery.


Thursday
Strength / Skill
8 minute alternating EMOM:
1) 8 RDL's
2) 8 - 10 ring dips

3 minute rest

8 minute alternating EMOM:
1) 5 RDL's
2) 8 - 10 ring dips

WOD - 12 - 9 - 6 - 3
Snatches (95/65)
Burpees over bar

3 minute rest

3 - 6 - 9 - 12
Snatches (95/65)
Burpees over bar

Coaches Notes
Strength/Skill: The rest period should allow for athletes to increase RDL weight in between EMOMs with fewer reps per set. Ring dips scale to banded, jumpring, or leg supported dips.

WOD: 15 minute time cap. Snatches should be scaled such that athletes are able to do 12 snatches unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the burpees.
2) Mentally reset during the rest period to get after the second set.


Friday
Strength / Skill
Front Squats
6 x 4 @ 85% - 90% of established 1-RM

WOD - 18 minute AMRAP
16 toes to bar
24 push-ups
40 air squats
1000m bike

Coaches Notes
Strength/Skill: Allow for up to 20 minutes to complete the squat work.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Practice getting maximum height on toes to bar.
2) Ensure excellent top positions on both push-ups and air squats.

Monday 4/18 - 4/22
Strength / Skill
Front Squat
5 x 5 @ 80%-85% of established 1RM

WOD - 17 minute AMRAP
8 deadlifts (135/95)
6 hang cleans (135/95)
4 shoulder to overhead (135/95)
2 wall walks

Coaches Notes
Strength/Skill: Athletes with an established 1-RM should do all sets at the same weight. Athletes without an established 1-RM or best guess should complete 5 heavy sets and may build in weight across sets.

WOD: Barbell weight should be scaled such that the first set of each movement can be done unbroken. Wall walks scale to 10 challenging z-press.

Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on properly completing all barbell reps by standing at the top rather than bringing the bar down early.
2) Are intentional about getting their chest as close to the wall as possible while doing wall walks.


Tuesday
Strength / Skill
Complete 6 sets of the following:
- max set of strict pull-ups
- max duration hollow hold

WOD - 20 minute E5MOM:
25/21 cal row
20 goblet lunges (53/35)
15 kb swings (53/35)

Coaches Notes
Strength/Skill: Allow 15- 20 minutes for this. Pull-ups scale to banded pull-ups or challenging ring rows. Hollow hold scales by bringing in the hands and feet until athletes are in the beginning of a dead bug.

WOD: Athletes should not be working longer than 4 minutes into any given round. Kb weight should allow for at least sets of 10 for both lunges and swings.

Other than generally working faster, this workout is a success for an athlete if they:
1) Pull the row like a sprint.
2) Ensure that they are getting their trailing knee low to the ground on each lunge.

Wednesday
Strength / Skill
Thrusters
Establish thruster 3-RM, then complete 8 singles at that weight

WOD - For time
21 - 15 - 9
Box jump overs (30"/24")
Snatches (115/80)

Coaches Notes
Strength/Skill: Opportunity to hone in thruster form, especially the transition of the barbell onto and off of shoulders.

WOD: 14 minute time cap. This is a taller box than usual, athletes should make sure they are totally comfortable with a taller setting before beginning the workout. Barbell weight should allow for at least 5 touch and go snatches when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Use a heavier snatch weight than usual in a WOD.
2) Focus on a secure landing atop each box jump rep.


Thursday
WOD - 30 minute AMRAP
500m bike
5 toes to bar
5 double db burpee deadlifts (50/35)
5 pistols

*add 5 toes to bar, 5 burpee deadlifts and 5 pistols each round

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about working on the skill of single leg squats.
2) Focus on keeping a tight back when deadlifting the dumbbells.


Friday
Strength / Skill
Push Jerk
10 x 2 @ 80%+ of established 1-RM

WOD - 15 minute AMRAP
200m run
15 pull-ups
20 push-ups

Coaches Notes
Strength/Skill: Athletes may build in weight the whole time, but should only count their first set once they've reached 80%.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Resist using the run as a recovery period.
2) Hold themselves to a strict standard for push-ups.

Monday 4/11
Strength / Skill
Cleans
7 minutes to build to a moderately heavy complex of 2 hang power cleans and 2 hang squat clean, then

EMOM for 8 rounds complete the following complex with the same weight
1 hang power clean
1 hang squat clean
1 front squat

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

Coaches Notes
Strength/Skill:
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.


Tuesday
Strength / Skill
Push Press and Jerk
10 minutes to build to a heavy 3 push press and 2 push jerk, then
E2MOM for 5 rounds complete 6 push press and 4 push jerk using 70-75% of what you hit before

WOD - 5 rounds for time (20 min cap)
12 thrusters (95/65#)
12 toes to bar
1000m bike

Coaches Notes
Strength/Skill: go right from the push press into the push jerk, do not re-rack the bar

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping the barbell on their shoulders as long as possible while doing thrusters
2) Take extra time if needed to make sure toes to bar repetitions are high quality

Thruster weight should allow for athletes to never have to break sets more than twice in a round. Toes to bar scale to other kipping movements, leg and knee raises.


Wednesday
WOD - 40 min AMRAP
250m row
10 bench press (135/95#)
5 deadlift (275/185#)

*each partner completes a full round, then you switch

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a challenging deadlift weight
2) Break up lifts into smaller sets as needed rather than scaling down weight further as the workout goes on


Thursday
Strength / Skill
Front Squat
10 minutes to build to a heavy set of front squat, then
EMOM for 8 rounds complete 2 front squats with the same weight

WOD - 16 min AMRAP
40 double unders
10 hang power clean (115/85#)
8 push jerk (115/85#)

Coaches Notes
Strength/Skill:
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the bar through grip fatigue while doing cleans
2) Emphasize getting their head through their arms in the lockout of all jerks

Barbell weights should be scaled such that athletes are able to complete unbroken sets of both hang cleans and jerks when fresh. Double unders scale to 3 double under attempts + 40 singles, 80 singles, or 18 lateral hops over barbell.


Friday
Strength / Skill
15 minutes to complete 6 sets of:
12 good mornings
12 z-press

WOD - 4 rounds for time (18 min cap)
400m run
16 goblet squats (70/53#)
8 chest to bar
16 KB swings (70/53#)

Coaches Notes
Strength/Skill: Good morning weights should remain doable for all 6 sets. z-press should be very difficult to go unbroken. Ideally athletes reach failure on set 5 or 6 of z press.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Run each 400 at a consistent pace
2) Choose and maintain a more challenging scaling option than usual for chest to bar pull-ups.

Monday 4/4
Strength / Skill
20 minutes to build to and complete 7 x 3 bench press - between rounds complete 7 DB bicep curls and 7 DB hammer curls per arm

WOD - 4 rounds for time (15 min cap)
15 DB box step ups (50/35#)
15 DB snatch (50/35#)
10 burpee box jump overs

Coaches Notes
Strength/Skill: bench press should be moderately heavy and have minimal building between sets. try to use the same weight for all 7 sets. curls should be a strict movement. move directly from bicep curl to hammer curl then switch arms.

WOD: Db weights should be scaled such that athletes can complete the first set of 15 in a touch and go manner.

Other than generally working faster, this workout is a success for an athlete if they:
1) Practice alternating arms for db snatches on the way down.
2) Maintain similar round times across all rounds.


Tuesday
WOD - 6 rounds
200m run
:30 sec rest between rounds

2 min rest

4 rounds
500m row
:45 sec rest between rounds

3 min rest

3 rounds
2000m bike
1:30 rest between rounds

Coaches Notes
WOD: each round athletes should give a 90% effort and try to hold their pace the subsequent rounds. Use rest period to bring down the heart rate and grab water. This is meant to train their short, middle and long term energy pathways. encourage athletes to push hard, but avoid burnout. 12 minute time cap on the run. 14 minute timecap on the row. 20 minute time cap on the bike.


Wednesday
Strength / Skill
10 minutes to build to a heavy 3 rep front squat, then
every 2 minutes for 5 rounds using 80% of what you hit today, complete 3 one and a quarter front squats

WOD - 12 min amrap
60 double unders
30 kb swings (53/35#)
15 box jumps

Coaches Notes
Strength/Skill: For athletes who have not yet established a front squat 1-RM, this is their last opportunity to do so. 1 1/4 squat is a new movement for us so ensure you are going over it with the class. 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 glues and core.

WOD: Double underst scale to: 4 sets of double under attempts + 40 single unders, 100 single unders, or 26 lateral hops over kb. Kb weights should be scaled such that athletes can complete at least 10 swings unbroken when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Push into grip fatigue while performing kb swings.
2) Are intentional about working on jump rope skills, even at the cost of speed in the workout.


Thursday
Strength / Skill
8 minutes to build to a moderate 4 rep hang power clean, then
every 90 seconds for 7 rounds using the same weight, complete 2 hang power cleans

WOD - cindy - 20 min amrap
5 pull ups
10 push ups
15 air squats

Coaches Notes
Strength/Skill: athletes should focus on driving with the legs and getting a snappy hip extension vs. pulling with the arms. arms should stay long until full hip extension is achieved.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are consistent in their movement with push-ups, always achieving lockout at the top of each rep.
2) Hit hip extension at the top of all air squats.


Friday
Strength / Skill
5 sets of 5 @ 75%-80% of their push jerk 1RM
(Athletes who have not yet established a push jerk 1-RM should use this time to do so)

WOD - 3 rounds for time (18 min cap)
500m bike
15 DB push press (50/35#)
14 v-ups
13 DB RDLs (50/35#)

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: Db weights should be scaled such that athletes can complete at least 10 unbroken push presses when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about getting their head through at the top of push presses, rather than pressing in front of themselves.
2) Emphasize a tight lower back while doing RDLs.