Monday
Strength / Skill
10 mins to build to a heavy 3 push press and 2 push jerk, then
every 2 mins for 5 rounds complete 6 push press and 4 push jerk using 70-75% of what you hit before

WOD - 12 min AMRAP
200m run
6 front squats (165/115#)
12 toes to bar

L1: 135/95
L2: 165/115
L3: 185/125


Tuesday
Hero WOD: McGhee
30 min AMRAP
5 deadlift (275/185#)
13 push-ups
9 box jumps (24/20")

L1: 185/125
L2: 225/155
L3: 275/185

post wod extra credit:
accumulate a 4 min plank hold


Wednesday
Strength / Skill
15 minutes to build to and complete 5 x 3 power snatch

WOD - for time (20 min cap)
1000m bike
25 wall balls
2000m bike
25 burpees
3000m bike
15 devils press (40/30#)

L1: 30/20
L2: 40/30
L3: 50/35


Thursday
Strength / Skill
7 sets of the following complex:
1 power clean
1 hang squat clean
1 front squat

WOD - 16 min AMRAP
48 double unders
16 db snatch (50/35#)
16 pull-ups

L1: 35/20
L2: 50/35
L3: 70/50


Friday
Strength / Skill
bench press
3 x 10
2 x 6
2 x 3
increase in weight each set

WOD - 2 rounds for time (14 min cap)
1000m row
30 thrusters (95/65#)

L1: 75/55
L2: 95/65
L3: 115/75

Monday
Strength / Skill
10 mins to find a heavy 5 push press; then every 90 seconds for 5 rounds, complete 3 reps at the same weight.

WOD - 4 rounds for time (20 min cap)
12 burpees
14 box jumps
16 kb swings (53/35#)
18 kb step ups

L1: 35/20
L2: 53/35
L3: 70/53


Tuesday
Strength / Skill
1 rep max back squat retest

WOD - 12 min AMRAP
250m row
20 wall balls
10 deadlift (225/155#)

L1: 185/125
L2: 225/155
L3: 275/185


Wednesday
Strength / Skill
15 minutes of dedicated handstand skill work - athletes can work on wall walks, handstand push ups, handstand holds, freestanding handstands, handstand walks... etc.

WOD - open workout 20.2
20 min AMRAP
4 db thrusters (50/35#)
6 toes to bar
24 double unders

L1: 35/20
L2: 50/35
L3: 70/50


Thursday
Strength / Skill
5 sets of the following complex:
1 snatch balance and 2 overhead squats

WOD - every 3 minutes for 4 rounds:
1000m bike
max clean and jerk (165/115#)
*rest 1 min between rounds

L1: 135/95
L2: 165/115
L3: 185/125


Friday
Strength / Skill
6 x 4 bench press

WOD - 6 rounds for time (18 min cap)
200m run
10 pull-ups
10 push press (115/75#)

L1: 95/65
L2: 115/75
L3: 135/95

Monday
Strength / Skill
Snatch
Complete 7 sets of the following complex

Snatch deadlift + power snatch + snatch

WOD - 10 - 9 - ... - 2 - 1
Chest to bar pull-ups
Deadlifts

L1:155/105
L2: 225/155
L3: 275/185

14 minute time cap


Tuesday
Strength / Skill
Back Squat
6 x 2

Final back squats before next week's 1-RM retest

WOD - 7 minute AMRAP
7 hand stand push-ups
13 wall balls

3 minute rest

5 minute AMRAP
5 hand stand push-ups
9 wall balls


Wednesday
Strength / Skill
Double unders

Double unders skill instruction
Note: We are practicing this still today as you will see it in the actual WOD on Friday. Skill work, then implementation.

10 minute alternating EMOM
1) max double unders
2) 12 db lateral raises

WOD - 5 rounds for time:
300m row
20 db snatches
10 box jumps (30"/24")

L1: 35/25
L2: 50/35
L3: 70/50

20 minute time cap


Thursday
WOD - Every 6:00 for 36 minutes:
400m run
10 thrusters
10 toes to bar

L1: 85/55
L2: 115/75
L3: 135/95


Friday
Strength / Skill
18 minute alternating EMOM

1) 4 overhead squats
2) 12 db bent over rows
3) rest

WOD - 12 minute AMRAP
14 double db lunges
16 double db floor press
42 double unders

L1: 35/25
L2: 50/35
L3: 70/50

Monday
Strength / Skill
Back Squat
5 x 3
*looking for around 90% of 1-RM

Coming to the end of the squat cycle so we have two days of squatting this week.

WOD - 3 rounds for time:
30/25 calorie row
10 power snatches
4 wall walks

21 minute time cap

L1: 95/65
L2: 135/95
L3: 155/105


Tuesday
WOD - 40 minute alternating EMOM
1) 5 deadlifts
2-5) 600m run
6) 12 ring dips
7) max sit-ups
8) rest


Wednesday
Strength / Skill
Shoulder Press
Complete 6 sets of the following:
8 strict press
max duration L-sit/hang

WOD - 13 minute AMRAP
12 thruster
1 rope climb
12 back rack lunges
1 rope climb

L1: 75/55
L2: 95/65
L3: 115/80


Thursday
Strength / Skill
Pull-ups
Skill progression instruction

10 min alternating EMOM
1) 4 - 8 pull-ups or challenging variation
2) :20 max reps db bicep curls

WOD - For time:
2000m bike
25 kb swings
20 burpees
15 box jumps
10 burpee box jump overs

15 box jumps
20 burpees
25 kb swings
2000m bike

23 minute time cap

L1: 35/26
L2: 53/35
L3: 70/53


Friday
Strength / Skill
Front Squat
Establish a heavy set of 5, then 4 sets of 2 at that same weight

WOD - For time:
21 - 15 - 9
Power cleans
Hand stand push-ups

L1: 95/65
L2: 155/105
L3: 185/125

Core: Accumulate 4:00 of planking

Monday
Strength / Skill
4 x 7 Back Squat

WOD - 3 rounds for time (15 min time cap)
20 Snatches (95/65#)
20 V-ups
1000m C2 bike

Coaches Notes
Strength/Skill: Athletes should shoot for 70-75% of their 1RM. No building within the sets.

Tuesday
Strength / Skill
5 x 5 Push Press

WOD – 3 6 min rounds
400m Run
9 Deadlift (225/155#)
15 Pull Ups
Max push-ups in remaining time

2 min rest between rounds.

Coaches Notes
Strength/Skill: Give 10 mins to build to a heavy 5 reps. then every 2 mins for 5 rounds, complete 5 reps.


Wednesday
Strength / Skill
20 minutes to build to and complete 5 x 3 hang squat clean

WOD – 15 min AMRAP
500m Row
25 KB Swings (53/35)
10 Goblet Squats


Thursday
Strength / Skill
21 min EMOM 7 Total Cycles
1) 8-10 HSPU
2) Plank Hold
3) Rest

Note: If you do not have a HSPU or a Handstand, today is a great day to learn.

WOD - 14 min AMRAP
8 Burpee Box Jump Overs (24/20")
12 DB Snatch (50/35#)
8 TTB


Friday
Strength / Skill
6 x 8 Bench Press

WOD - 16 min AMRAP
24 Front Rack Lunges (75/55#)
50 Double Unders / 100 Single Unders
24 Wall Balls (20/14#)