Monday 6/6
Strength / Skill
16 mins to build and complete 5 x 12 back rack lunge

WOD - 6 rounds
2:30 to complete
- 14 burpee over bar
- 12 hang squat snatch (95/65#)
1:30 rest between rounds

Coaches Notes
Strength/Skill: 6 lunges per leg. athletes can step forward or backward. focus on torso positioning.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain larger sets on the snatch
2) limit rest to after each round

scale snatch weight so athlete only has to break once each round.


Tuesday
Strength / Skill
10 mins to find a heavy set of 7 bench press - then E2MOM for 5 rounds complete 5 reps using the same weight

WOD - 12 min amrap
- 8 toes to bar
- 16 single arm db clean & jerk (50/35#)
- 32 double unders

Coaches Notes
Strength/Skill: athletes should shoot for 75-80% of their last established 1RM. if they missed the 1RM rest last week, have them max out today. focus on keeping the core stabilized and the scaps retracted.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid breaking the toes to bar into more than 2 sets
2) focus on limiting rest in double unders; if you trip up, get started again as fast as possible

scale toes to bar and db clean & jerk so athletes only break once. clean & jerk are 8 per arm, 16 total reps. scale double unders to 2 sets of double under attempts + 30 singles, 60 singles, or 20 lateral hops over dumbbell.


Wednesday
WOD - 40 min partner amrap
- 40 front squats (135/95#)
- 40 push-ups
- 40 box jumps (24/20")
- 40 push jerk (135/95#)
every 8:00, including 0:00, run 400m together

Coaches Notes
WOD: one partner working at a time. split up the work however you want. scale front squat & push jerk to something you could do for sets of 5. scale run to 500m row/1000m bike.


Thursday
Strength / Skill
20 mins to establish a 1rm deadlift

WOD - 3 rounds for time (20 min time cap)
- 500m row
- 40 wall balls (20/14#)

Coaches Notes
Strength/Skill: we are starting a new deadlift cycle, today will set the baseline for the cycle. ensure athletes brace their core and are using their legs, not their back for the lift.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain a solid pace on the row
2) break up the wall balls in manageable sets that allow the athlete to keep moving

scale the wall ball weight so athletes can maintain sets of 10.


Friday
Strength / Skill
EMOM for 14 rounds (alternating)
- 10-15 db floor press
- 5-7 supinated grip pull-ups (chin-ups)

WOD - 4 rounds for time (20 min time cap)
- 200m single arm farmers carry (70/53#)
- 15 handstand push ups
- 20 v-ups

Coaches Notes
Strength/Skill: floor press should be completed unbroken each round. scale to banded pull-ups or 5 second eccentric negatives. avoid burn out in the first couple rounds.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) don't break on the farmers carry
2) stay consistent on the hspu

100m per arm each round on farmers carry. scale hspu to 15 seated db press.

Monday 5/30

WOD – For Time
‘Murph’
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run


Tuesday
Strength / Skill
5-7 mins to build to a heavy set of 5 military press, then
emom for 10 rounds complete 3 reps at the same weight

WOD - 4 rounds
3:00 mins to complete:
- 20/16 cal row
- 12 devils press (40/25#)
1:00 rest

Coaches Notes
Strength/Skill: ensure these are as strict as possible. don't allow athletes to bend in the hips at all. focus should be on keeping the entire body tight. avoid any hyperextension in the torso that recruits the chest muscles.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) consistent on their row pace
2) limit rest to when each round is finished

scale devils press so they don't have to break more than once per round. scale cal row if it takes more than 1:20 to complete. if an athlete finishes early, they get extra rest


Wednesday
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 - 7 min amrap
500m bike
6 power snatch (135/95#)

3 min rest

7 min amrap
500m bike
12 power snatch (95/65#)

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 steady pace on the bike
2) focus on receiving the barbell with locked out arms on the snatch

scale bike to 250 row/200m run. scale snatch weight so athletes can stay consistent with the heavy weight (quick singles okay) and hit sets of at least 6 on the light weight.


Thursday
Strength / Skill
15 mins to build and complete 6 x 3 deadlifts

WOD - 4 rounds for time (20 min cap)
400m run
15 hang power cleans (115/85#)
15 push press (115/85#)
10 burpees over the bar

Coaches Notes
Strength/Skill: no touch-n-go, singles only. ensure athletes are bracing in the core and driving through the legs.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) hang onto the barbell as long as possible
2) keep rounds to a similar time, avoid sprinting the first round and burning out

scale run to 500m row/1000m bike. scale barbell to a weight they only have to break once per round.


Friday
Strength / Skill
20ish minutes to find a 1 rep max bench press

WOD - 15 min amrap
10 pull-ups
20 wall balls (20/14#)
10 toes to bar
20 box step ups w/ kb (53/35#)
10 chest to bar
20 goblet squat (53/35#)

Coaches Notes
Strength/Skill: we are starting a new strength cycle that will include bench pressing. ensure proper mechanics are followed, but push everyone to establish a new baseline for this cycle.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) break up the pulling movement to avoid burn out
2) avoid breaking up the squatting/stepping movements

scale pull-ups to banded/jumping. scale toes to bar to v-ups. scale chest to bar to banded/jumping. the chest to bar should be more range of motion compared to the pull-ups.

Monday
Strength / Skill
Snatch
Complete 8 sets of the following complex:
1 Power snatch
4 Overhead squats

WOD - 5 rounds
2:45 to do:
- 500m/440m row
- max push-ups in time remaining

1:15 rest

Note: Row should be completed within 2 minutes. If you have not completed your row by 2:15, move onto the push-ups. For the next round, shorten the row to complete in under 2:15.

Coaches Notes
Strength/Skill: This is an opportunity for athletes to work on both proper pulling in the snatch as well as overhead positioning in the OHS.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid sagging their hips while doing push-ups.
2) Row consistent, hard paces each interval.


Tuesday
Strength / Skill
Front Squat
1-RM re-test

WOD - "Grace"
30 clean and jerks (135/95)

WOD 2: Partner bike:
5 Rounds each. You go I go style
10/7 Cals on bike.

Coaches Notes
Strength/Skill:
WOD: 10 minute time cap. Weight should be scaled to allow for at least 5 touch and go reps.
Other than generally working faster, this workout is a success for an athlete if they:

1) Stay efficient with the bar landing on their shoulders from the clean and staying on shoulder's through the drive for the jerk.
2) Hold onto the bar through grip fatigue.


Wednesday
WOD - 5 rounds
600m run
36 air squats
12 toes to bar

Accessory work: Ab lab

Coaches Notes
Strength/Skill:
WOD: 30 minute time cap.

Other than generally working faster, this workout is a success for an athlete if they:
1) Practice running at a smooth pace in anticipation of the upcoming Murph.
2) Maintain a high standard for toes to bar reps even at the cost of moving more slowly.


Thursday
Strength / Skill
Lunges
6 x 8 back rack lunges

WOD - 4 rounds
15 box jumps
15 pull-ups
15 kb swings (70/53)
15 burpees

Coaches Notes
Strength/Skill: 8 total reps, so 4 on each leg, alternating. This is an opportunity to get considerably heavier than usual with lunges due to the low rep count.

WOD: 22 minute time cap.

Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the kettlebell through grip fatigue after pull-ups.
2) Work at a consistent pace through burpees and box jumps for the duration of the workout.



Friday
Strength / Skill
Jerk
1-RM re-test

WOD - "Diane"
21 - 15 - 9
Deadlifts (225/135)
Hand stand push-ups

Coaches Notes
Strength/Skill:
WOD: 12 min time cap. Hspu scale to 6-4-2 wall walks or 21-15-9 very challenging z-press. Deadlift weight should allow for athletes to complete at least 10 unbroken reps when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Push themselves to do a challenging scaling for hspu.
2) Focus on continuing to breathe through deadlift reps.

Monday 5/16

WOD - 35 min AMRAP
2 squat cleans (165/115)
50 double unders
2 squat cleans (165/115)
40 air squats
2 squat cleans (165/115)
30 cal row
2 squat cleans (165/115)
20 push-ups
2 squat cleans (165/115)
10 bar muscle-ups

Coaches Notes
WOD: Squat cleans should be doable as quick singles to start. Bar muscle ups scale to the most challenging pull-up variation athletes are able to do.

Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a heavy weight for cleans and a challenging scaling for bar muscle-ups.
2) Maintain consistent work output for the entire 35 minutes.


Tuesday
Strength / Skill
Front Squats
Work up to a Heavy Set of 3 (HSo3) front squats
Then complete 3 sets of 5 front squats at 80% of HSo3.

WOD - For time (20 minute time cap)
400m run
30 thrusters (95/65)
800m run
60 kb swings (53/35)
400m run

Coaches Notes
Strength/Skill: This is our last day of front squats before retesting 1RMs next week. The heavy set of 3 should help establish a range for what athletes can shoot for on their 1 RM.

WOD: Barbell weights should allow for sets of at least 10 reps when fresh. Kettlebell weights should allow for sets of at least 15 reps when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the run as a recovery period.
2) Hold onto longer sets of thrusters and kb swings than feels strategic.


Wednesday
Strength / Skill
Deadlifts
6 x 5

WOD - 15 minute AMRAP
12 snatches (75/55)
18 overhead lunges (75/55)
24 pull-ups

Coaches Notes
Strength/Skill: All sets should be completed at the same challenging weight.

WOD: Snatches and overhead lunges should be doable as unbroken sets to begin the workout, or with only one break on the lunges in the first set. Pull-ups scale to over vertical pulling movements.

Other than generally working faster, this workout is a success for an athlete if they:
1) Keep with a challenging scaling for pull-ups through fatigue rather than scaling down as the workout progresses.
2) Focus on keeping the barbell behind their head while doing lunges.


Thursday
Strength / Skill
Jerks
3x4
3x3
3x2

WOD - 4 rounds
4 minutes to complete:
- 15 double db burpee deadlifts (50/35)
- 15 double db box carry overs (50/35)
- 20 box jump overs
1 minute rest

Coaches Notes
Strength/Skill: This is our last day of jerks before we will do a jerk 1-rm retest.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Limit resting to the designated rest time.
2) Focus on efficient movement on all three exercises.


Friday
Strength / Skill
Cleans
Complete 7 sets of the following complex:
1 clean high pull + 1 power clean + 2 squat cleans

WOD - 5 rounds for time (15 min time cap)
300m row
13 toes to bar
13 hand stand push-ups

Coaches Notes
Strength/Skill: Allow for up to 20 minutes to complete these complexes. Athletes should only begin counting sets once they are a challenging weight. Athletes may build in weight across sets.

WOD: Toes to bar scale to hanging leg or knee raises. HSPU scale to 4 wall walks or 13 challenging z-press. If athletes scale to z-press and can do an unbroken set on the first round, they have scaled too light.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are working on skills that progress towards full handstand push-ups on the wall.
2) Hold consistent pace across all 5 rows.

Monday 5/9 - 5/13
Strength / Skill
20 minutes to build to and complete 6 sets of the following complex:
2 hang power cleans
2 hang squat clean

WOD - 4 rounds for time (16 min cap)
9 db thrusters (50/35#)
12 pull-ups
500m row

Coaches Notes
Strength/Skill: all sets should be completed at a heavy weight, but athletes can build in weight. avoid big weight jumps between the sets. the focus should be on correct torso positioning and reaching full extension before pulling under the barbell.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) avoid breaking up the thrusters
2) keep consistent sets on pull-ups
3) push the pace on the row during the last round to get over the finish line


Tuesday
Strength / Skill
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 - 14 min amrap
25 double unders
15 deadlift (185/135#)
10 burpees
5 front squat (185/135#)

Coaches Notes
Strength/Skill: go right from the push press into the push jerk, do not re-rack the bar. during the push press focus on driving with the legs and squeezing the glutes and quads. during the push jerk focus on hitting that same extension, but then pressing under the bar and receiving with locked out arms.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) keep manageable sets for the deadlift
2) avoid breaking up the front squat

scale double unders to 50 singles or 15 lateral hops over the barbell


Wednesday
Murph Prep WOD - 3 rounds for time (40 min cap)
800m run
30 kb swings (50/35#)
30 wall balls (20/14#)
30 push ups
30 box jumps (20/24")

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) break up the movements to avoid hitting failure on any movement
2) avoid going out too hot and burning up in the later rounds


Thursday
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 80% of what you hit before

WOD - every 3 mins for 5 rounds (15 mins)
2 wall walks
12 alternating db snatch (50/35#)
12 toes to bar

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 glues and core.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
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. break up the toes to bar early to avoid burning out in the later rounds.


Friday
Strength / Skill
20 minutes to build to and complete 6 x 12 DB bench press - between rounds complete 5 - 7 supinated
grip pull ups (chin-ups).

WOD - 16 min amrap
10 hang power cleans (95/65#)
10 push press (95/65#)
10 front rack lunges (95/65#)
1000m bike

Coaches Notes
Strength/Skill: focus on controlling the DB and don't allow it to drift during the press. core should be engaged and scapulars retracted the entire time. scale to banded pull-ups or 5 second eccentric negatives.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) hold onto the barbell as long as possible each round
2) avoid treating the bike like rest

weight should be scaled where each movement can be completed unbroken in the early rounds.