Monday 24th June
3 mins DU practice
20 Second HS hold
10 Air squats
7 Pike push ups
3×4 @80% of 1rm
2×[email protected]% of 1rm
Sets every 2min
Our strength work again is focussing on the back squat. This session is the first as our major focus for the upcoming number of weeks. This week we have increased the weight but lost a set of strength work. We are finishing with 2 higher volume sets of 8 reps.
Coaching the movement:
Bracing the torso nice and tight, we should think about pulling the elbows in tight to the body, locking in the back, then pulling the ribs down toward the hips. Sitting the hips back and down, keeping weight through the heels, we want to be driving up through the bar leading with the chest.
9 Min AMRAP
50 Double Unders
7 DBL DB Squat Cleans B: 15/10 G: 22.5/15 R: 25/17.5
We have a short AMRAP for out conditioning today. It would be wise to break the DU’s up but resting little between each set. Our DB squat cleans will allow us to reduce the heart rate slightly, as the volume is low with a short duration, i would recommend these are completed unbroken.
Tuesday 25th June
5 Hang power snatch
5 Overhead squats
5 Barbell facing burpees
20 Mins to find 1rm
Today’s strength work is the initial test of the snatch for our Olympic lifting cycle. Allowing athletes 20 mins to build up to a 1rm, we should encourage athletes not to increase the weight until they feel comfortable at the weight they have just completed or the weight they are working with.
15 Power Snatch B: 35/25 G&R: 42.5/30
10 Bar hopping Burpees
Our workout is a high volume round metcon for time. We have a light barbell with 2 movements. We will work through 15 light power snatches, we should look to get these done in 2-3 sets as a maximum, into lower volume thrusters, I would encourage athletes to complete these unbroken, then look to recover during our bar hopping burpees. Slowing these down slightly will allow us to pick the bar up and complete a big set of snatches.
Wednesday 26th June
Ass Bike 500m
5 Hang power cleans
12 Mountain climbers
5 Power Cleans B: 42.5/30 G&R: 60/42.5
5 Push Jerks
ME Ass bike Cal Remainder of time
*Score = Total Calories accumulated
*a new round starts on 2 min mark
Our workout today will be scored but a total number of reps. The reps that will count toward our total will be number of cals accumulated on the ass bike over 7 rounds. We have 2 low volume light weight movements with the barbell, followed by ass bike cal. There will be no rest between each round, a new round will start on the 2 minute mark for 7 rounds. Athletes will accumulate cals on the ass bike and this will be their score.
3×90 second plank
Rest 2 mins between efforts *Weighted if preferred
Our midline work is a 90 second plank hold, with 2 minutes between each working set. Athletes may choose to add weight to make this work more difficult.
Thursday 27th June
500m Odd object run
10 Barbell front squats
12 Tension swings
20 Shoulder taps
Paused Front Squat
5×2 @80% of 1rm
sets every 2min
*Pausing 2 Seconds in the bottom position
As an accessory squat session for the back squat, we will be front squatting, working at 80 % of our athletes 1rm, we will be pausing 2 seconds at the bottom of each rep. Here we are looking to maintain a tight midline at the bottom of the rep, driving up hard out the bottom of the rep leading with the elbows.
Coaching the movement:
With a high front rack, we will brace the midline as tight as possible, with a big breath in, hips will slightly hinge, sending the butt back then sitting into the bottom of the squat. Pausing for 2 seconds. Driving up out the bottom of the rep leading with the elbows first.
10 Min AMRAP
12 DBL DB Lunge B: 15/10 G: 22.5/15 R: 25/17.5
12 Pull Ups
Our workout is a 12 min AMRAP consisting of 3 movements with 12 reps a piece. We should view this workout to be completed unbroken. This workout we should be able to increase the intensity by holding onto big sets of each.
Friday 28th June
Row/Ass bike 400m
5 HR push ups
3 Broad jumps
10 DBL DB C+J
24 MIN AMRAP
Buy in = 92 DUs + 7 burpees
In the remaining time, AMRAP of
8 deadlifts B: 100/70 G&R: 125/100
24 box jumps B: 24/20 G&R: 30/24
This WOD commemorates Marsha P. Johnson (August 24, 1945 – July 6, 1992).
“As an African-American trans woman, Marsha P. Johnson has consistently been overlooked both as a participant in the Stonewall uprising and more generally, #LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.
“Despite this, following the events at #Stonewall, Johnson and her friend Sylvia Rivera co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s but eventually disbanded.
“At the age of 46, Marsha’s body was found floating in the Hudson River off the West Village Piers. The police initially ruled her death a suicide despite claims from her friends and others in the community that she was not suicidal. However, 25 years later, NYC Anti-Violence Project (@antiviolence) has re-opened this investigation.
“We salute you, Marsha P. Johnson for your revolutionary activism, your bravery and for your story.”
Thanks to @outwod for creating this #queerhistorywod in celebration of Pride Month to honor the fight and lives of the courageous people who helped pave the way for the LGBTQ community.
Saturday 29th June
10 Plate good mornings
30 Single unders
12 Air squats
6×3 @70% of 1rm
Sets every 2min
Our strength work today is focussing solely on the split jerk. We have 3 reps at 70% of our 1rm jerk. Athletes should bring the bar down softening the barbell to the shoulders with the knees. Taking time between each rep, focussing on driving up hard through the bar and moving the legs long.
Coaching the movement:
Really importantly we have the dip drive perfectly vertical. We will be aggressive driving up through the bar, making the bar weightless pressing ourselves underneath the bar. Same mechanics of the dip drive for the split jerks, this time however the legs will split. We must maintain a bend in the front and back knee, with the hips pressed forward with head through the arms.
3km Ass Bike
then 20 Rounds
12 Push Ups
10 Single arm DB C+J B: 15/10 G: 22.5/15 R: 25/17.5
8 Box Jump Over Overs B: 20/16 G&R: 24/20
Working through the ass bike distance between the pair and then splitting up the 20 rounds between the pair however they wish.