7.18-7.24 weekly wods

By Coach Maya Workout Comments Off on 7.18-7.24 weekly wods

PROGRAMMING
What’s coming up?
MONDAY
Work on basic mechanics of the FS for these higher rep sets. This will set everyone up for success during their 10-Rep tests next week! In the workout the challenge is to keep the bar from hitting the floor and keeping the runs
consistent.
STRENGTH
10-8-6*
Front Squat
*Work to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
400m Run
20 Front Squats (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)

TUESDAY
Build to a moderate-heavy set on the Push Jerk while maintaining
proper mechanics. The workout is all about going fast, Push Jerks and Slam Balls
should be unbroken, with the T2B completed in as few sets as possible allowing
for 3+ rounds for all athletes.

STRENGTH
5-5-5-5*
Push Jerk
*Work up to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
AMRAP x 5 MINUTES*
6 Push Jerks (155/105)|(115/75)
9 Toes to Bar
12 Slam Balls (30/20)|(20/10)
-Rest 1:00 b/t AMRAPSAMRAP x 5 MINUTES
6 Push Jerks
9 Toes to Bar
12 Slam Balls
*Pick up where you left off in 2nd AMRAP.
(Score is Rounds + Reps)
KG BB: (70/55)|(50/35)
KG SB: (15/10)|(10/5)

WEDNESDAY
Can you keep the pace steady from the first “half” of this
workout to the second? Steady pace means something uncomfortable, but that
you could sustain for longer than 20+ minutes if needed!

EXTENDED WARM-UP
3 SETS*
5 Kip Swings
+
3 Kip Swing + Hip Drive
+
3 Kipping Pull-ups
*Between each Set complete 3 Burpee
Tall Box Jumps.
(No Measure)
WORKOUT
FOR TIME
1000/800m Row
80 Burpees
60 Pull-Ups
40 Box Jumps (30/24)
500/400m Row
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (24/20)
-Time Cap 28:00-
(Score is Time)

THURSDAY
Build up to a heavy set of 5 on the Sumo Deadlift while
experimenting with different widths of the hands and distances of the feet to find
the most optimal position. For the workout, focus on keeping tension during the
KB Sumo Deadlift High Pulls and find a consistent but aggressive pace on the
bike that can be achieved each set.

STRENGTH
5-5-5-5*
Sumo Deadlift
*Work up to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
25/20 Cal Bike + Max KB Sumo DL High
Pull (70/53)|(53/35)
-Rest 1:30 b/t Sets-
(Score is Total Reps)
KG KB: (32/24)|(24/16)

FRIDAY
Increase each set to establish a moderate-heavy set of 5 while
remaining unbroken each set. During the workout goal is consistency of reps for
each set of the Tabatas with minimal fade from set 1 to set 8!

STRENGTH
5-5-5-5*
Bench Press
*Work up to a Moderate-Heavy weight.
(Score is Weight)
WORKOUT
TABATA
8 ROUNDS (:20 ON/ :10 OFF)
TABATA 1 – DB Floor Press
(35/20)|(20/15)
TABATA 2 – DB Suitcase Lunges
TABATA 3 – Sit-Ups
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Reps)
KG DB: (15/10)|(10/7.5)

SATURDAY
SKILL
EMOM x 5 MINUTES*
3 Hang Power Snatch
-Rest 2:00-
EMOM x 5 MINUTES*
3 Hang Power Clean
*Keep weight Moderate for both
movements. Use one weight for all 5 sets
of Hang Power Snatch then athlete option
to increase weight for Hang Power Clean.
(Score is Weight)
BENCHMARK WORKOUT
“DOUBLE DRAGON”
AMRAP x 15 MINUTES
50 Double Unders
6 Hang Power Snatches (115/75)|(75/55)
6 Hang Power Cleans
100m Run
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
30 Double Unders
3 Hang Power Snatches (115/75)|(75/55)
3 Hang Power Cleans
*P1 will go out on a 200m Run. P2 will
AMRAP the movements until P1 is back
and then switch. Athletes will pick up
where their partners left off.
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)

SUNDAY
Circuits

:50 circuits
:10 Transition
3 Times Through of Each Set
2 Min Rest between Sets

Set 1
Goblet Squats
KBS
KB Deadlift

Set 2
Ring Rows
Ring Supported Pistols
Ring Push Ups

Set 3
Biking
Rowing
100M Run

Set 4
Plank
Leg Lifts
Lying Oblique Crunches (Hands to Ankles)

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