Weekly WOD programming 12th – 17th June

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Weekly WOD programming 12th – 17th June

Monday 12th June
Warm Up:
Double Unders
Leg swings forwards and back
side to side.
Hip and groin opener,
calf walkouts,
Push ups

Pull Ups
Coaches intent:
Athletes have 6 mins to complete as many Pull Ups as possible. Athletes may scale this down to Banded Pull Ups or Gym Ring Rows.
3rft (CAP 18min)
1000m Run (2 X block run)
40 Push ups
WOD Brief:
Athletes have a lung run with push ups. Athletes should look to attack the run and allow the HR to come down once working on the push ups. Athletes should break the push ups into small manageable sets. Saving the chest is key for this workout to be completed.
Tuesday 13th June
Warm Up:
Row 500m
3 rounds:
8 Hang Power Cleans (empty bar)
6 Burpees
8 Kips on the bar

Anderson Squats
6×2 @ 82.5% of 1RM
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
*Superset with barbell good mornings 6×4 B: 35/25 G: 42.5/30 R: 52.5/35
Coaches intent:
Today is an accessory back squat session. Athletes will be doing Anderson squats, supersetted with barbell good mornings. Anderson squats, athletes will complete a normal back squat, except they will be starting at the hold position rather that at full extension.
Coaching the movement:
A normal back squat position. Except athletes will be starting at the bottom the squat with the barbell on the rack. Athletes will position themselves at the bottom of a squat under the barbell. They will then stand up and drive out of the squat. Returning the barbell back to the rack for the remaining reps.
Good mornings athletes will have a bar on their back. With a slight bend in the knee, they will hinge from the hip until the chest is parallel with the floor, squeezing the glutes on the way back up to full extension.
8min AMRAP
8 Hang Power Cleans B: 42.5/30 G: 60/42.5 R: 70/47.5
6 Burpee over bar
4 Bar Muscle Ups – Scale to 4 Pull Ups and 4 Press ups
Wednesday 14th June
Warm Up:
Run 500m with plate 20/15
Burgener Warm Up

Snatch Complex @75% of 1rm
1 Snatch High Pull + 1 Full Snatch + 1 OHS
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Coaches intent:
Athletes have a snatch complex working every 2 minutes. We are working at 75% of athlete’s 1rm snatch. We should be looking for athletes to complete this complex unbroken.
Coaching the movement:
After going through Bergener warm up athletes should be aware of the importance of high elbows and outside. Once grasped, the aspect of rotating and dropping underneath will become easier. Athletes should be controlled through first pull (hips and shoulders rising at the same time). Looking for full extension of ankles, knees & hips, before high elbows and outside. Emphasise active shoulders (pressing up hard on the bar) from receiving the bar in snatch.
Karen (CAP 12min)
For Time
150 Wall Balls B: 7/4 G&R: 9/7
Thursday 15th June
Warm Up:
Row/ski 500m
3 Rounds:
5 empty barbell snatches
4 burpee broad jumps
12 mountain climbers.

15 min AMRAP
12 power Snatch B: 20/15 G&R: 35/25
18 Box Jump Overs 24/20
Rest 30 Seconds between Rounds
WOD Brief:
The heart rate is likely to spike early during this workout. More advanced athletes should look to complete their first rounds unbroken. Athletes with less experience should break these snatches up into smaller sets, to allow consistent movement when coming to the BJO. Athletes will rest 30 seconds after each round.
10 x 3-5 Strict TTB – Scale to TTBarbell on floor
0:45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45, 7:30
Coaches intent:
Our midline accessory work for today’s session, is 3-5 strict TTB, working every 45 seconds. We are looking for athletes to stay consistent for all 10 sets. In order to do so, athletes should pick a number they will be able to stick to and complete for all rounds.
Coaching the movement:
From full extension, keeping legs straight. With no momentum athletes should push down on the bar sending body back bringing feet up to the bar. On return to the bottom of the rep athletes should look to control this movement to keep reps strict.
Friday 16th June
Warm Up:
3min DU practice
3 rounds:
Row/ski 200m
12 mountain climbers
10 KB goblet squats

7×2 @60% of 1RM
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*Superset with
7 x 7 Glute Bridges at 75% 1RM
Coaches intent:
We have a deload back squat session for our strength component today. We are at a moderately light weight for 2 reps. Higher volume of sets, priming the body ready to retest our 1rm back squat coming up shortly.
Coaching the movement:
Hands about thumb distance from the shoulders. Elbows slightly in the frontal plane in front of the bar. Pull- ing down on the bar, locking in the back nice and tight. Athletes should have feet slightly wider than hips. With weight through the heels, we are going to send the hips back and down bringing in the hamstrings. On the concentric phase we should be leading with the chest first, keeping elbows slightly in front of the bar to pick the chest up.
7min AMRAP
6 SGL Arm (R) KB Front Squats B: 16/12 G: 20/16 R: 24/20
6 SGL Arm (R) KB S2O
6 SGL Arm (L) KB Front Squats
6 SGL Arm (L) KB S2O
32 Unbroken DU*
*Start from the beginning of the 32 if you break
WOD Brief:
Today’s workout is a short AMRAP. We are looking for a high number of rounds, with athletes aiming to go unbroken on all movements. Athletes will complete movements first on the right side, then exactly the same sequence on the left before moving onto the DU.
Saturday 17th June
Warm Up:
400m Med ball Run
3 rounds
12 med ball cleans
8 Med Ball Good Mornings
12 Mountain Climbers

Partner WOD 1:
Strict Press –
As many kilos lifted as possible in 10min
Work together – one person lifting at a time
Partner WOD 2:
18min AMRAP
500m Run
15 Deadlift B: 70/50 G: 80/60 R: 100/70
20 Wall Balls B: 7/4 G&R: 9/7
Run Together.
Person A will do 15 deadlifts then hold deadlift, while B does wall balls.
B will then do 15 deadlifts and hold while A, wall balls

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