Weekly WOD Programming 10th – 15th June

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Weekly WOD Programming 10th – 15th June

Monday 10th June
Warm Up:
500m med ball run
Then
3 Rounds:
10 Tension swings on rings
5 Barbell Thrusters
20 Second Hs hold
Mobility:

Gymnastic capacity:
Handstand Push Up
EMOM 10 Mins
3-8 HSPU
Scale deficit up to suit
Coach’s Intent:
Our strength work today is focussing on the handstand push up once again. We will work for 10 mins EMOM. Athletes will pick a number and look to complete this number of HSPU every minute consistently in one set EM for 10 mins.
WOD:
15 Min AMRAP
300M Run
9 Thrusters B: 35/25 G&R: 42.5/30
9 Overhead Squats
WOD Brief:
Our workout today is a long 15 min AMRAP. We have low volume of each movement, with light weight, resulting in high volume of rounds completed. We should put it to our athletes to complete every round unbroken. We are lucky in that we have a 300m run that we can use to reduce the heart rate just enough to work unbroken rounds.
Tuesday 11th June
Warm Up:
Ass Bike 500m
3 Rounds:
10 DBL DB DL
10 DBL DB push press
12 Scorpions
Mobility:

Strength:
Tempo Deadlift
10×2 @65% of 3rm
Sets every 1:30
Coach’s Intent:
Our strength work today is a tempo deadlift. Our athletes will work every 90 seconds, for 10 rounds. They will complete 2 reps each working set. Our weight is light enough that we can work after a short rest, but heavy enough that we will feel the correct adaptation. We will slow the movement down, so the rep should take around 5 seconds to complete.
Coaching the movement:
Setting the body tight, athletes will hinge at the hip, bending from the knee to the barbell. Driving through the ground, maintaining shoulders over the bar athletes will rise with hips and shoulders at the same time. Going to extension at the hip by pushing the glutes through toward the barbell to lock out their rep.
WOD:
For Time (9-11 min cap)
21-18-15
DBL DB Deadlift DBL B: 15/10 G: 22.5/15 R: 25/17.5
DB Push Press
21 Box Jump overs after each round B: 20/16 G&R: 24/20
WOD Brief:
Our workout today is short and fast. We have 3 highly dynamic movements. The intent for this workout is to be done in as little sets as possible. For those who are slightly more experienced we should encourage them to complete all work unbroken. Moving fast through the box jump overs.
Wednesday 12th June
Warm Up:
300m Run
then
3 Rounds:
7 Barbell hang power cleans
4 Barbell strict press
4 Barbell push jerk
Mobility:

Strength: 
Strict Press
7×2 @80% of 1rm
Sets every 2min
Coach’s Intent:
Our strength work today is focussing on the strict press. We recently tested this movement, athletes will be working at 80% of their 1rm, completing 2 reps every 2 mins. There is loads of rest between each set, so athletes should be able to complete each round unbroken without failure.
Coaching the movement:
With a solid base underneath the body, athletes should take a deep breath in bracing the midline and glutes. Pulling the head back early we then press the bar from the shoulders. We are looking for a straight bar path from shoulder to overhead.
WOD:
EMOM 15 mins
3 Hang Power Clean and Jerk
*No prescribed weight
Score = total weight moved eg: 15×3=45, 45×100=4500kg
WOD Brief:
Our workout today is a single modality strength workout. Athletes have an EMOM of 15 mins. Each minute they will complete 3 hang power clean and jerks for max load. We should encourage athletes to push the weight as much as they can. If a rep is failed within that minute, the whole rep will not count towards final total weight moved.
Thursday 13th June
Warm Up:
5 mins row tech
Then
3 Rounds:
7 HR push ups
16 Split jumps
10 Sit ups
Mobility:

WOD:
4 Rounds
1min max Cal Row
then
2 Rounds
50 Med Ball Sit Ups G&R: 9/7
25 Ring Dips
Midline:
Tabata Hollow Hold
Coach’s Intent:
Working on our gymnastics positioning, athletes will hold a hollow body position through a tabata clock. 20 seconds on 10 seconds off, for 8 rounds.
Friday 14th June
Warm Up:
4 mins DU practice
then
3 Rounds:
10 Standing med ball throws
10 Barbell good mornings
10 Air squats
Mobility:

Strength:
Deadlift
[email protected] 75% of 3rm
Sets every 2min
Coach’s Intent:
Our strength session today is a deadlift priming session. Athletes will up the volume of sets, but decrease the weight in which we work at. They will complete the sets every 2:00 at 75% of their 3rm.
Coaching the movement:
Setting the body tight, athletes will hinge at the hip, bending from the knee to the barbell. Driving through the ground, maintaining shoulders over the bar athletes will rise with hips and shoulders at the same time. Going to extension at the hip by pushing the glutes through toward the barbell to lock out their rep.
WOD:
9 Min AMRAP
250 Double Unders – Scale to 500 single skips or 125 DU’s
Remaining time AMRAP
11 KB Swings B: 16/12 G: 24/20 R: 32/24
22 Wall Balls B: 7/4 G&R: 9/7
WOD Brief:
Today’s workout is an AMRAP for reps. We have a buy in to today’s AMRAP of 250 DU. This volume is high, we should expect this to be completed in 5-7 sets. In the remainder of the 9 minute window, we will AMRAP low volume KB swings and moderately high volume of wall balls. We will not have a whole great deal of time post DU, we should encourage athletes to complete wall balls and KB swings as close to unbroken as they can be.
Saturday 15th June
Warm Up:
Tabata: Plate hops, split jumps
then
3 Rounds:
10 Barbell back squats
10 Jumping pull ups
12 Mountain climbers
Mobility:

Partner Strength: 

EMOM 3 x Touch & Go Power Cleans

Start at B: 42.5/30 G&R: 60/42.5 and add 5KG per minute until failure. Once you hit failure, next minute switch to (using power clean weight) :-

EMOM 3 x Touch & Go Deadlifts

Add 10KG per minute until failure.

Partner WOD: 

200 Synchro Alt DB Snatches

Every Minute – 5 Synchro Burpees

Both partners working at the same time.

 

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