Monday
5 Sets:
3 Power Snatch @65-70% of 1RM Snatch
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AMRAP 20:
2 Ring Muscle-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
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WOD Thoughts: STRENGTH: Today the focus is to work up to 5 sets at a moderate load in the power snatch. Keep all the sets close in weight. WORKOUT: Goal for this workout is 8 to 12 Rounds. Pick a load on the barbell that will allow for about 30 seconds of work. For the row if you think it is going to take longer than 2:30 you should scale the distance. This is a workout you need to pace, being that it is 20 Min.
Tuesday
Bench Press
6-6-5-5-4-4
Sets of 6 @73% of 1 RM
Sets of 5 @78%
Sets of 4 @83%
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For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
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WOD Thoughts: STRENGTH: This is our third week in a row that we are seeing the bench press, so we should be starting feel some of the progress. This week we are decreasing the reps but increasing the weight. This bench press session is designed to only increase weight every two sets, but if you don’t know your 1 RM feel free make more weight jumps. WORKOUT: You must love a workout with a decreasing rep scheme. Goal time for this workout is 12 Min. Pick a weight for the thruster that allows for a majority of unbroken sets. This workout will be a mental battle, so manage your rest well from the beginning.
Wednesday
Strict Pull-ups
(based on MAX unbroken set)
5 Unbroken= 4-3-3-2-1
10 Unbroken= 9-8-7-6-5
15 Unbroken= 12-10-8-6-4
20 Unbroken= 18-15-12-8-4
25 Unbroken= 20-16-12-8-4
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For Time:
30/21 Cal. Bike
15 Unbroken Clean and Jerks
30/21 Cal. Bike
12 Unbroken Clean and Jerks
30/21 Cal. Bike
9 Unbroken Clean and Jerks
30/21 Cal. Bike
Every Additional Break:
200m Penalty Run
Barbell: (115/85)
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WOD Thoughts: STRENGTH: Last week we tested our 1 RM Strict pull ups, so this number should be familiar. Depending on how many reps you got on the 1 RM set last week, that number is going to determine the structure of your strength session. Make sure you still pay attention to total volume as you still might have to scale the reps. WORKOUT: This workout has a fun twist in it will the addition of a “penalty”. The goal for the this workout is 11 to 15 Min. This is a workout that can spiral out of control very quickly if you are not careful, so make sure you talk with your coach to set you up with the proper weight on the barbell.
Thursday
3 Rounds Not for Time:
30 Sit-Ups
1:00 Plank
*rest as needed between rounds
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Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
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WOD Thoughts: STRENGTH: This is just some good core work to start off our session, something that we can all use more of. WORKOUT: Back squat should be done in 30 seconds or less. Make sure safety remains the priority on the back squat. Run should be a sprint, taking 45 seconds to 1 min.
Friday
Dead Stop Deadlifts
4 x 3 @70%
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AMRAP 10:
15/12 Calorie Row
9 Strict Handstand Push-ups
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)
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WOD Thoughts: STRENGTH: This will be a good primer for today’s workout. For most people that first rep tends to be the hardest so this dead stop drill will be good for making that first rep easier. WORKOUT: Goal for this workout is 5 plus rounds. Make sure your HSPU do not take more than 3 sets. Deadlifts should be completed in no more that 2 Sets.
Saturday
3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-ups
30 Single Dumbbell Box Step-overs
Dumbbell: (50/35)
Box: (24″/20″)
ACCESSORY STRENGTH:
3 Sets for Quality
7 Feet Elevated Ring Rows
7 Double DB Hammer Curls
21 Feet Elevated Glute Bridges
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WOD Thoughts: WORKOUT: This is a 12 to 18 Min workout. Double Unders should take from 1 to 2 Min. On the pull ups try and maintain a minimum of 4 reps every time you jump up to the pull up bar. Pick a weight for the DB that will keep you from setting it down.
Sunday
Strict Handstand Push Ups or Push Ups
(based on MAX unbroken set)
5 Unbroken= 4-3-3-2-1
10 Unbroken= 9-8-7-6-5
15 Unbroken= 12-10-8-6-4
20 Unbroken= 18-15-12-8-4
25 Unbroken= 20-16-12-8-4
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5 Rounds for Time:
20 Sit-ups
500m Bike
20 Air Squats
200m Run
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WOD Thoughts: STRENGTH: This is the same format we saw on the strict pull ups earlier this week. Keep in mind that this is a high volume of reps, so you still may need to scale even if you use the correct numbers based off your 1 RM. WORKOUT: This will be a good cardio burn. Pick a pace and hold it.