Weekly WOD Programming 11th – 16th March

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly WOD Programming 11th – 16th March

Weekly WOD Programming 11th – 16th March

Monday 11th March

Warm Up:
500m run
Then
3 Rounds:
12 Mountain climbers
3 Devil press
5 Push ups
Mobility:

WOD:
15 Min AMREPS
40 Double Unders or 80 Single Skips
3 Devil Press B: 15/10 G&R: 22.5/17.5
40 Double Unders
6 Devil Press
40 Double Unders
9 Devil Press etc. etc.
Score is the total Devil Press reps
WOD Brief:
Similar to a recent workout we have completed, a long AMRAP couplet of devil press and conditioning work. Athletes will swap the run for DU’s. Each round we will do 40 DU’S with ascending devil press reps. We will add 3 each round. Breaking this up again into sets of 3 as the volume of reps increases. This will be the most efficient way to move through this workout.
Gymnastics:
Ring Dip
5×5 Weighted Dips
Sets every 2min
*Increase weight each set
Coach’s Intent:
Our gymnastics/ strength work today is a 5×5 weighted ring dip. Throughout this work obviously the reps are going to be strict. We are looking for the athletes to increase the weight every set. We should score the last set of 5, which should be our heaviest weight.
Coaching the movement:
Really important throughout the ring dip, that we are maintaining a hollow body, once this is lost our rep will become significantly more difficult. Shoulders must come forward and down to the rings, keeping them tight to the body as we press out with a tight hollow body position.

Tuesday 12th March

Warm Up:
Tabata free standing HS hold (scale to a wall hold)
then
3 Rounds:
10 Tension kip swings
5 HSPU
10 Air squats
Mobility:

Strength:
Front Squat
5×5 @75% of 1rm
Sets every 2:30
Coach’s Intent:
Our strength work today is a 5×5 front squat session. This work will completed at 75% of our 1rm front squat
Coaching the movement:
Bracing the midline tight, driving the elbows up hard toward the ceiling. Athletes will sit their hips back then down to the bottom of the squat, leading with their elbows on the way up out of the squat.
WOD:
10 Min AMRAP
12 Handstand Push Ups
9 TTB
6 DBL DB Front Squats B: 15/10 G:22.5/15 R: 25/17.5
WOD Brief:
Today’s workout is a short 10 min AMRAP triplet. Athletes will work through 2 gymnastics sets and then finish each round with some low volume light front squats. Athletes should possibly look at breaking their gymnastics work into 2 sets, allowing for consistent sets rather than moving to single reps early on. We want to complete each round of front squats unbroken.

Wednesday 13th March

Warm Up:
3 Mins double unders
then
Burgener warm up
3 Rounds:
3 Hang power snatch
3 Overhead squats
30 Single unders
Mobility:

Weightlifting:
Snatch
6×1 Power + 1 Hang Full + 1 OHS @75% 1rm
Sets every 2:00
WOD:
12 Min AMRAP
1 Power + 1 Hang Full Snatch + 1 OHS B: 42.5/30 G&R: 60/42.5
3 Bar hopping Burpees
1 Power + 1 Hang Full Snatch + 1 OHS
6 Bar hopping Burpees
1 Power + 1 Hang Full Snatch + 1 OHS
9 Bar hopping Burpees
Etc..
Score is bar hopping burpees
WOD Brief:
Our workout today is again working with the barbell, accompanied by bar hopping burpees. We are dropping the weight to Isabel weight and will complete the same complex we did as today’s strength component once through. Our bar facing hopping are ascending, we will add 3 each round. Our workout will be scored by the volume of burpees we complete through the 12 mins

Thursday 14th March

Warm Up:
Run 500m with dumbbell
then
3 Rounds:
12 Split jumps
10 Russian KB swings
5 Box jumps
Mobility:

Gymnastics:
Strict Press + Pull Up
5×3 Press Immediately into 5 Strict Pull ups
Sets every 2min
*Allow 7 mins to build to working press weight
Coach’s Intent:
Our strength work today we are coupling the strict press with a strict pull up. We are not prescribing any weight for the strict press. We are to allow athletes 7 mins before starting the clock to build up to a working weight. Athletes will immediately complete 5 strict pull ups once finished the press.
Coaching the movement:
Maintaining a tight body throughout. Athletes should pull their head back, with a high front rack position, press the bar off the shoulders, returning the head back through the arms immediately. Our focus for this should be maintaining a straight bar path from shoulders to overhead.
WOD:
15 Min AMRAP
12 Wall Balls B: 7/4 G&R: 9/7
18 American KB Swings B: 16/12 G: 24/20 R: 32/24
24 Box Jumps B: 20/16 G&R: 24/20
WOD Brief:
Our workout today is a long AMRAP triplet for 15 mins. Athletes will begin with wall balls. For at least half of the workout we should be aiming to complete these wall balls unbroken. This applies also to the KB swings, our weight should be manageable for athletes to complete these unbroken for some of the workout. We should look at using the box jumps as a rest. Slowing the tempo will allow us to bring the heart rate down slightly.

Friday 15th March

Reebok CrossFit Open 19.4

Saturday 16th March

Warm Up:
Wacky Races
Then
3 Rounds:
10 Tension kip swings
5 Hang DB snatch
12 Mountain climbers
Mobility:

Partner WOD:
20min AMRAP
10 Devil Press B: 15/10 G: 22.5/15 R: 25/17.5
20 Wall Balls B: 7/4 G&R: 9/7
20/15 Calorie Row
*Alternate exercise between the pair
5min rest
then
20 Min AMRAP
40 Double Unders
6 Power Snatch B: 42.5/30 G&R: 60/42.5
20 Wall Balls B: 7/4 G&R: 9/7
*Alternate exercises between the pair
 

Share This

Related Posts

Menu