Monday
Warm Up
10 min AMRAP
1 min easy Bike
4 Alternating Dumbbell Snatch
4 Alternating Dumbbell Clean and Jerk
3 Up downs
3 Elbow to floor Stretch (each side)
SWOD
· Jerk Drive 3x5 sets @80-100%(within technique https://youtu.be/ue7zmepmunM tight core, high elbows move barbell with leg drive not pressing)
· Split Jerk (3sec hold in split)
o 2 @ 70%
o 2 @ 75%
o 3x2 @ 80%
WOD
10 Rounds
3 Power Snatches (115/75)
3 Burpees over bar
3 Power Clean and Jerks (115/75)
3 Burpees over bar
Accessory
1 min Down Dog to Up Dog
1 min Scorpion Stretch
1 min Corpse Pose
Tuesday
Warm-up
6 min AMRAP
5 scap pull-ups
5 Bent-Over Plate Rows
5 Wall Angels
5 Plate Floor Press
3 Air Squats (3 sec negative - 2 sec hold in bottom)
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
- With a empty bar -
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
- into -
2 sets (empty bar)
1 Snatch Pull + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight
SWOD
2 Clean Pulls + 2 Clean:
- (2+2) x 2 sets @ 73% 1RM Clean
- (2+2) x 3 sets @ 78% 1RM Clean
* Rest 60-90 seconds between sets
WOD
Task Tabata
400 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
Accessory
3 sets
30 second Glute Bridge
10 Cossack Squats
Wednesday
Warmup
10 min AMRAP
1 min assault bike (20 sec easy/10 moderate x 2)
5 sit ups (extend the legs when sitting up to prep for GHD’s)
5 Deadlifts (empty bar - build across sets)
5 Alt V-ups (each side)
5 Bird dogs (each side)
WOD
3 sets (9 Minute cap on each set)
16/12 Calorie Echo Bike
25 Abmat Sit Ups
16/12 Calorie Echo Bike
20 Deadlifts (185/125)
16/12 Calorie Echo Bike
20 Toes to bar
-Rest 5:00 Between Sets-
Accessory
1 min couch stretch (each side)
1 min pigeon pose (each side)
Thursday
Warmup
10 min AMRAP
1 min machine easy pace
5 Double DB deadlift (light weight - build to workout weight)
5 Double DB Shoulder to Overhead (light weight - build to workout weight)
5 Double DB Front Squat (light weight - build to workout weight
WOD
Partner Workout
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
Accessory
4 Rounds
10-15 Deficit Push Ups
10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)
Friday
Warmup
SWOD
· Jerk dip 5 sets of 3@100-115%(within technique https://youtu.be/D8O2LUJ4xS4 tight core, high elbows. Focus is on heavy weight with perfect form. Short dip and just stand)
· Push Press – 5 sets (5 sec hold last rep / % of PP)
o 3 @ 70%
o 3 @ 75%
o 3x3 @ 80%
WOD
3 Rounds
10 Overhead Squats (95/65)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
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