Monday 7/11
Strength / Skill
Back Squat
Work up to a Heavy Set of 3 (HSo3)
4 x 5 @ 80% HSo3

WOD - 4 rounds
400m run
15 hang cleans (115/75)
25 sit-ups

Coaches Notes
Strength/Skill: Ensure the set of 3 is sufficiently heavy to make the back off sets worth while.

WOD: Barbells should be loaded such that athletes are able to do at least 10 unbroken hang cleans when fresh.

Other than generally working faster, this workout is a success for an athlete if they:
1) Avoid using the run or sit-ups as a recovery.
2) Hold onto the bar through grip fatigue.


Tuesday
Strength / Skill
Bench Press
2 x 5
2 x 4
2 x 3
2 x 2

WOD - 5 rounds
2 rope climbs or 15 challenging ring rows
12 goblet squats (50/35)
20 db snatches (50/35)

Coaches Notes
Strength/Skill: Increase weight whenever reps decrease

WOD: Rope climbs scale to 5 pulls from floor to standing. Db weights should allow for the first set of snatches to be broken up no more than once.

Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about practicing the skills of rope climbing.
2) Practice an efficient transition of the dumbbell from one hand to the other while doing db snatches.


Wednesday
Strength / Skill
6 sets of the following:
- 16 back rack lunges
- Max set of kipping pull-ups

WOD - 12 minute AMRAP
20 cal bike
3 wall walks
20 kbs swings (53/35)
3 wall walks

Coaches Notes
Strength/Skill: Allow up to 20 minutes for athletes to complete this. Pull-ups can be banded/jumping.

WOD: Wall walks scale to 10 challenging z-press.

Other than generally working faster, this workout is a success for an athlete if they:
1) Practice getting their chest as close to the wall as possible at the top of each wall walk.
2) Push the pace on the bike.


Thursday
Strength / Skill
Deadlifts
8 minutes to establish a Heavy Set of 5 (HSo5)
Every :30 for 8 minutes do one deadlift at the same weight as HSo5

WOD - Every 3:00 for 18 minutes
14 burpees over bar
8 snatches (135/95)

Coaches Notes
Strength/Skill:
WOD: Barbells should be loaded such that athletes can do at least 5 touch and go snatches when fresh. If athletes are resting for less than :45 in a round, they should scale down their barbell weight or number of burpees.

Other than generally working faster, this workout is a success for an athlete if they:
1) Try to sprint each round.
2) Keep a consistent movement pattern while doing burpees.


Friday
WOD - 35 minute AMRAP
1000m row
30 box jumps
30 push-ups
30 box carry overs (53/35)
30 single arm kb push press (53/35)

Coaches Notes
WOD: Kb should be held in front of athletes as they are going over their box. 30 total push press, 15 on each arm.

Other than generally working faster, this workout is a success for an athlete if they:
1) Have a consistent work output for the duration of the 35 minutes.
2) Maintain strict posture doing push-ups.

Monday July 4th

WOD
20 minute emom
(if you need to skip a round, then you add a round at the end)
30 minute cap
every minute perform all of the following:

Firebreather:
4 power snatch (75/55)
4 toes to bar
4 thrusters (75/55)
4 burpee over bar

Mortal:
3 power snatch (75/55)
3 toes to bar
3 thrusters (75/55)
3 burpee over bar


Tuesday
Strength / Skill
7 x 3 deadlift at 85-90% of your 1RM

WOD - 3 rounds for time (20 min cap)
400m run
15 box jumps
12 pull ups
9 shoulder to overhead (155/105#)

Coaches Notes
Strength/Skill: no touch and go. reset at the bottom of each rep.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain challenging sets on the pull ups & stoh
2) maintain quick transitions

scale pull ups and stoh to something you can complete in no more than 2 sets.


Wednesday
Strength / Skill
15 minutes of dedicated handstand skill work

WOD - 5 rounds for time (23 min cap)
16 overhead lunges (95/65#)
61 double unders
16 sumo-deadlift high pull (95/65#)

Coaches Notes
Strength/Skill: athletes can work on wall walks, handstand push ups, handstand holds, freestanding handstands, handstand walks... etc.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay consistent on the double unders
2) ensure arms stay locked out on the lunges

scale lunges and sdhp to something you can complete in no more than 2 sets. scale double unders to 4 attempts + 60 singles, 100 singles or 40 lateral hops over barbell.


Thursday
WOD - 40 min partner amrap

500m bike
12 goblet squats (53/35#)
8 bench press (135/95#)

*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 bench weight
2) break up lifts into smaller sets as needed rather than scaling down weight further as the workout goes on

scale bench so you can complete the first couple rounds unbroken.


Friday
Strength / Skill
12 minutes to build to a heavy set of 3 power cleans, then
emom for 8 minutes complete 3 power cleans using 90% of your heavy set

WOD - 16 min amrap
20/16 cal row
20 wall balls
20 push ups

Coaches Notes
Strength/Skill: ensure athletes reach a true heavy set of 3 in the first 10 minutes so they are appropriately challenged in the second half

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain a consistent pace on the row
2) break up wall balls and push ups to manageable sets with quick rest

scale wall balls so you can maintain sets of 10. scale push ups so you can maintain sets of 5.

Monday
Strength / Skill
15 minutes to build to and complete 4 sets of the following complex:
2 hang power cleans
2 hang squat clean

WOD - "nancy"
5 rounds for time (20 min cap)
400m run
15 overhead squat (95/65#)

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) stay consistent on the run
2) maintain larger sets on the overhead squat

run can be scaled to 500m row/1000m bike. overhead squat weight should be scaled if athletes cannot complete 15 reps unbroken.


Tuesday
Strength / Skill
20 minutes to build to and complete:
3 x 5 wide grip bench press
3 x 5 regular grip bench press

WOD - 3 rounds
4:00 to complete:
500m row
12 pull ups
10 burpee box jump overs (24/20")

rest 1:30 between rounds

Coaches Notes
Strength/Skill: wide grip bench should be outside of their normal setup, but athletes should still have proper mechanics. shoot for 80% of their 1RM. all sets should be completed at the same weight.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) focus on quick transitions and limiting rest to after the round is finished
2) push the pace on the burpee box jumps

scale pull-ups so they can be complete in no more than 2 sets. scale the row to complete by 2:15 each round.


Wednesday
Strength / Skill
25 minutes to build to and complete 5 x 10 back squat

WOD - 8 min AMRAP
8 push press (115/75#)
8 toes to bar
200m run

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.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) maintain unbroken sets for as long as possible
2) avoid using the run as rest

scale weight so athletes can complete 8 reps unbroken. scale toes to bar to v-ups.


Thursday
Strength / Skill
10 mins to find a heavy set of 5 deadlift; then
EMOM for 10 mins complete 3 reps at the same weight.

WOD - 4 rounds for time (16 min cap)
20 wall balls (20/14#)
15 kb swings (53/35#)
3 wall walks

Coaches Notes
Strength/Skill: the set of 5 should be challenging, but not a 5 rep max. reps can be touch and go.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) pace the first round so they don't blow up
2) maintain large sets on the wall balls & kb swings

scale wall balls and kb swings so athletes can complete in no more than 2 sets. scale wall walks to 12 db strict press; if scaling to db strict press, ensure the weight is heavy enough that they have to break up the reps twice.


Friday

WOD - 2 rounds for time (45 min cap)
5000m bike
50 push ups
100 lunges
100 sit ups

Coaches Notes
Strength/Skill:

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay consistent on the bike
2) break up the work to avoid burnout

bike must be completed unbroken, but the remainder of the work can be partitioned. scale bike to 2500m row.

Monday 6/20
Strength / Skill
Bench Press
Establish a Heavy Set of 4 (HSo4)
5 x 2 @ 100% of HSo4

WOD - 14 min AMRAP
6 power cleans (155/100)
12 overhead squats (155/100)
50 double unders

Coaches Notes
Strength/Skill: Push athletes to hit a very challenging set of 4 to make the back off sets appropriately challenging.

WOD: Barbell weight should allow for athletes to complete at least 6 unbroken overhead squats when fresh. Neither power cleans nor overhead squats need to be doable unbroken. Double unders scale to 4 double under attempts + 40 single unders, 100 single unders, or 24 lateral jumps over barbell.

Other than generally working faster, this workout is a success for an athlete if they:
1) Challenge themselves with heavier overhead squats than usual for a wod, even if that means breaking them up early and often.
2) Work on their jump rope skills.


Tuesday
WOD - 40 minute EMOM
1) calories on rower
2) burpees over rower
3) wall walks
4) rest
5) kettlebell swings (53/35)
6) goblet squats (53/35)
7) rope climbs
8) rest

Coaches Notes
WOD: Athletes should start at either station 1 or 4. Kettlebell weights should allow for consistent work for a minute. Wall walks scale to pike or hand release push-ups. Rope climbs scale to pulls from floor

Other than generally working faster, this workout is a success for an athlete if they:
1) Use the wall walk and rope climb minutes to intentionally improve the skills involved with those movements.
2) Focus on good breathing and keeping their heart rate down while working.


Wednesday
Strength / Skill
Deadlift
2 x 5, 3 x 3, 4 x 2
Increasing weight as reps are reduced.

WOD - 3 rounds for time
30 pull-ups
30 sit-ups
1500m bike

Coaches Notes
Strength/Skill: Athletes may increase weight while doing sets of the same number of reps, but should certainly increase as sets have fewer reps.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a scaling option for pull-ups that is very challenging, even if that means taking many breaks.
2) Avoid relaxing the pace of work on either the sit-ups or bike. Scaled properly, athletes will be required to rest while doing pull-ups, allowing them to push the pace on the other movements.


Thursday
Strength / Skill
14 minute alternating EMOM
1) 12 back rack lunges
2) 10 z-press

WOD - Every 6:00 x 4
400m run
8 snatches (135/95)
12 ring dips

Coaches Notes
Strength/Skill: Z-press weights should be heavy enough that athletes are not able to do all 7 sets unbroken.

WOD: Barbell weights should allow for athletes to complete at least a set of 4 touch and go snatches when fresh. Ring dips scale to banded dips, jumping dips, or ring supports.

Other than generally working faster, this workout is a success for an athlete if they:
1) Run each 400m hard enough that subsequent runs must be slower.
2) Transition to snatches quickly and are intentional about practicing heavier snatches with a high heart rate.


Friday
Strength / Skill
Front Squat
Establish a Heavy Set of 5 (HSo5)
4 x 8 @ 80% of HSo5

WOD - 18 minute AMRAP
20 box jump overs
20 toes to bar
20 double db thrusters (50/35)

Coaches Notes
Strength/Skill: Push athletes to hit a very challenging set of 5 to make the back off sets appropriately challenging.

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a consistent work rate for the entire 18 minutes.
2) Hold a high standard for their toes to bars or scaling.

Monday 6/13
Strength / Skill
Overhead Squat
8 x 3
Building in weight across sets.

WOD - 4 rounds
3:00 to complete
12 kb swings (70/53)
21/18 cal bike
12 kb swings (70/53)

1:30 rest

WOD: Athletes should use kettlebells that they will never need to take a break with more than once per set.

Other than generally working faster, this workout is a success for an athlete if they:
1) Challenge themselves with their kettlebell selection.
2) Push the pace on the bike.


Tuesday
Strength / Skill
Rope climb technique review
5 sets
2 rope climbs
10 seated dumbbell external rotations each arm

WOD - 9 minute AMRAP
2 thrusters (95/65)
2 pull-ups
4 thrusters (95/65)
4 pull-ups
6 thrusters (95/65)
6 pull-ups

*continue adding 2 thrusters and 2 pull-ups to each round

Coaches Notes
Strength/Skill: Rope climbs scale up to legless climbs and scale down to laying pulls to standing with rope. See the following video for a demonstration of external rotations. https://www.youtube.com/watch?v=6LErTZNVBjA

WOD: Athletes should load their barbells such that they can do 10 unbroken thrusters when fresh. Pull-ups scale to jumping and banded pull-ups or ring rows.

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 much as possible in the thruster.
2) Challenge themselves with their pull-up selection.


Wednesday
Strength / Skill
Bench Press
4 x 4, 3 x 3, 2 x 2
Increasing weight as reps are reduced.

WOD - For time
30 burpees over bar
30 snatches (75/55)
30 hand stand push-ups
30 snatches (75/55)
30 burpees over bar

Coaches Notes
WOD: 18 minute time cap. Handstand pushups scale to 10 wall walks or 30 challenging z-press

Other than generally working faster, this workout is a success for an athlete if they:
1) Make sure they stand with hip extended and bar behind head at the top of snatch reps.
2) Maintain a consistent pace across all 60 burpees.


Thursday
WOD - 36 minute EMOM
1-3) 400m run
4) 10 front squats (115/75)
5) max power cleans (115/75)
6) rest

Accessories
4 x max effort db lateral raises

Coaches Notes
WOD: Barbell weight should allow athletes to complete the first set of 10 front squats unbroken.

Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the 400m run.
2) Hold on through grip fatigue on sets of cleans.


Friday
Strength / Skill
Deadlifts
5 x 5 @ 80% - 85% of 1RM
*athletes who did not establish a 1RM last week should do so now

WOD - 3 rounds for time
15 double db box carry overs (50/35)
20 toes to bar
25 box jumps
30 push-ups

Coaches Notes
Strength/Skill:

WOD: 25 minute time cap.
Other than generally working faster, this workout is a success for an athlete if they:
1) Practice an efficient turn around while doing the box carry overs.
2) Maintain strict form while doing push-ups.