Weekly WOD Programming 13th – 18th May

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Weekly WOD Programming 13th – 18th May

Monday 13th May
Warm Up:
Tabata: Ass Bike + dead hang from pu bar
Then
3 Rounds:
8 Kipping knees to chest
8 Hang clean and jerks
10 Barbell good mornings
Mobility:

Strength:
Deadlift
5×3 @ 75% of 3rm
1×10 @ 60% of 3rm
Sets every 2min
Coach’s Intent:
Our strength session is primarily building strength through the movement. We have several low volume higher % sets followed by low % high volume. With strength as the target for this cycle, this will be the basis for most of our DL sessions
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 (13 Min Cap)
4 Rounds
80 Double unders
15 Alt DB Clean and Jerk B: 15/10 G:22.5/15 R: 25/17.5
10 TTB
WOD Brief:
Our workout today is a 4 round workout for time. Athletes will work through double unders. Clean and jerks with a single DB. This movement will be slightly different to previous single DB clean and jerks. This time each rep will be alternating and must touch the ground before each rep, rather than from the hang.
Tuesday 14th May
Warm Up:
Row 400m
then
3 rounds:
10 KB Goblet squats
30 Single unders
12 Russian KB swings
Mobility:

Strength:
Back Squat
20 mins to find 1rm
Coach’s Intent:
Our strength work today, sees the beginning of our new minor cycle. Athletes will have 20 mins to find their 1rm back squat. This is not a problem if athletes do not achieve a PB this is the beginning of our new cycle.
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.
WOD:
9 Min AMRAP
50 Double Unders
12 KB Swings B:16/12 G:24/20 R: 32/24
12 Goblet Squats
WOD Brief:
Our workout today is a short AMRAP, consisting of 3 movements. Our workout today should be viewed as a sprint. All work should be completed unbroken throughout. Although our KB weight is heavy, our volume of reps is low. We should be encouraging athletes to move immediately into their next exercise with a purpose
Wednesday 15th May
Warm Up:
Tabata burpees vs v-ups
Then
3 Rounds:
20 Second HS hold
5 Hang power snatch
5 Overhead squats
Mobility:

Gymnastic conditioning:
Handstand Push Up
50 HSPU For Time 7 min cap
Coach’s Intent:
Our strength work today is a little test. After the open it was quite apparent that our gymnastics volume is down. We will be testing this by completing 50 HSPU for time.
Coaching the movement:
At full extension head should be pressed through the arms maintaining a tight midline. Returning to the ground, the head should be behind the hands, bringing the knees toward the chest flaring this out, similar to a squat. Athletes will kick out aggressively pressing at the same time, returning to our lock out position.
WOD:
15 Min EMOM
2 Full Snatch
*No prescribed weight
Score = Total weight moved
15×2=30, 30×100=3000kg
*If failed rep, round does not count
WOD Brief:
Our workout today is one of our single modality sessions. Athletes will be working with full snatches. They will complete 2 reps EMOM for 15 mins. There is no prescribed weight for this, we should encourage athletes to push their weight throughout. If a rep is failed that whole round will not contribute to their score.
Thursday 16th May
Warm Up:
Row 400m
then
3 Rounds:
5 Broad jumps
10 Med ball good mornings
12 Scorpions
Mobility:

Strength:
Dead stop Deadlift
6×2 @85% of 3rm
sets every 2min
Coach’s Intent:
Our strength work today is focussing on our major movement, the deadlift. Today is a deadlift accessory session. We will be working with deadstop deadlifts. This means our athletes will pause on the ground for 1⁄2 a second before moving into their next rep. This will be a focus on lifting the bar from the ground rather than touch and go reps.
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 (10 min cap)
10-9-8-7-6-5-4-3-2-1 Deadlift B: 60/42.5 G&R: 80/52.5
2-4-6-8-10-12-14-16-18-20 Box Jumps B: 20/16 G&R: 24/20
WOD Brief:
Today’s workout will consist of high volume deadlifts and box jumps. Our deadlift reps will be descending whilst our box jumps will be ascending. The deadlifts will begin at 10 and reduce each round by a rep finishing on 1. Our box jumps, will begin at 2 reps and finish at 20. We will be adding 2 reps per round.
Friday 17th May
Warm Up:
400m Odd object run
then
3 Rounds of cindy
Mobility:

Weightlifting:
Clean + Jerk complex
5 Rounds @80% of 1rm C+J
1 Hang Clean + 2 Front squats + 1 Jerk
Sets every 2min
Coach’s Intent:
Our strength work today is a barbell complex. We will be completing this every 2 minutes for 5 rounds. Athletes will be working at 80% of their 1rm. This may be too heavy for some, in which case allow a scaled weight of %.
Coaching the movement:
Hang clean athletes will deadlift the bar to the hip, hinging at the hip taking the bar to the hang position, we will drive through with the hips, shrugging and pulling ourselves under the bar, catching the bar in a full squat with a high front rack position. Maintaining this high front rack, we will send the hips back and down to the bottom of the squat. Again holding the elbows high. We will dip drive and press ourselves under the bar completing the jerk.
WOD:
11 Min AMRAP
30 Air Squats
20 Push Ups
10 Pull Ups
WOD Brief:
Our workout today is a shortened and altered version of Cindy. We will work for 11 mins, completing large volume at one time of all 3 movements. The reps will reduce by 10 as we change movement. We will be able to move through the squats unbroken slowing the pace will reduce the lactic acid. Breaking up the push ups from the beginning will be vital as this will allow consistent movement throughout the 11 mins.
Saturday 18th May
Warm Up:
Mobility:

Partner Strength:
Spend 13min to Build to 3 rep max front squat for the day
Have 2min rest then
5 min AMRAP
5 Front squats @70%-75%
*Take from rack – as many sets of 5 as you can get in 5min
Partner WOD:
20 Min AMRAP
300m Run
5 Overhead Squats B: 42.5/30 G&R: 60/42.5
2 Rope Climbs
Partner 1 starts the WOD while partner 2 waits. Once partner 1 returns from the run partner 2 can start the run. Partner 1 sets about completing the rest of the workload in the round while partner 2 is running. Partner 2 is not allowed to overtake partner 1.
Saturday 18th May
POTENT
Warm Up:
3 RDS
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch
Each Set to get heavier as the warm up progresses.
Technique focus:
Panda Pulls
Work up to a heavy set of 3 Singles
WOD:
Work up to a 1 RM Snatch with a 2 sec pause at the knee

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