Weekly WOD programming 20th – 26th May

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Weekly WOD programming 20th – 26th May

Monday 20th May
Warm Up:
5 Mins row tech
Then
3 Rounds:
12 Mountain climbers
10 Russian KB swings
5 Burpees to plate
Mobility:

WOD:
In a 15 Min window perform
2K Row
Remainder of time
AMRAP
15 KB Swings B: 16/12 G: 24/20 R: 32/24
12 Burpees to Target
WOD Brief:
Our workout today is an AMRAP. Our AMRAP will be for 15 mins. Before we can get stuck into the AMRAP we will have to complete a 2k row. The aim for this will be to go as hard as possible on the row, holding back slightly so we can move straight into our burpees and KB swings. We would suggest using the first 2 mins of the AMRAP to recover from the row, whilst just moving through the exercises. When we begin to feel human again, this is when we should start to push the pace of both movements.
Midline:
5×45 Second weighted planks
30 Seconds rest between sets
Coach’s intent:
Our midline work will be to complete 3×45 second weighted prone holds. Athletes will rest 30 seconds between each set.
Tuesday 21st May
Warm Up:
400m Row
then
3 Rounds:
10 Barbell thrusters
10 Jumping pull ups
10 Barbell good mornings
Mobility:

Strength:
Deadlift
2 Rounds
1×3 @ 80% 3RM
1×2 @ 85% 3RM
1×1 @ 90% 3RM
Sets every 2min
Coach’s intent:
Our strength work is slightly different today with a fair amount of cchanging weights. Athletes will work 2 full rounds. They will complete 1 set at each weight, changing the weight after each set. This will be repeated one more time.
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 (7-9 min cap)
45 Thrusters B: 42.5/35 G&R: 52.5/35
45 C2B Pull Ups
WOD Brief:
Today’s workout is very simple. It is 45 reps of both movements. Athletes should stay below their threshold for both exercises. Meaning they should break this workload up into manageable sets throughout. We are looking for short rest throughout.
Wednesday 22nd May
Warm Up:
Row 400m
Then
3 Rounds:
10 Front squats
5 Barbell HPC
10 Knees to chest
Mobility:

Strength:
Paused Front Squats
7×2 @ 75% 1RM
Sets every 2min
Coach’s intent:
Our strength work today is a front squat. We will be pausing for 2 seconds at the bottom of the rep. We will be working at 75% of our 1rm front squat. This will be completed for 7 rounds.
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.
WOD:
“LEE RIGBY”
For time:
22 Cal Row
22 Squat Cleans B: 35/25 G&R: 42.5/30
25 Burpees over the bar
22 Double Unders
25 Push Presses
22 Double Unders
25 Pull Ups
22 Cal ass bike
Perform the WOD with armour if you have it.
Thursday 23rd May
Warm Up:
500m Odd object run
Then
3 Rounds:
1 Rope climb
20 Second HS hold 12 Barbell OHS
Mobility:

Gymnastic Strength:
Handstand Push Up
4×5 Strict HSPU
+
15 DBL DB Push Press
Sets every 2min
Coach’s Intent:
Our strength work is focussing on the muscular endurance it takes to complete large volume sets of HSPU. Todays session is combining the strict HSPU with the dynamism of a DB push press. We have 5 strict reps into high volume lightish DB push press.
Coaching the movement:
Maintaining a tight body throughout. Athletes at lock out will have their head pressed through their arms. Bringing the head behind the hands, bending the elbows until the head touches the ground. This is when we press out the bottom of the rep to full lockout.
WOD:
18MIN AMRAP
500m run
10 OHS B: 42.5/30 G&R: 60/42.5
1 Rope climb
WOD Brief:
Today’s workout is a long AMRAP. With a 500m run, this should be paced from the beginning. This should allow us to complete unbroken overhead squats throughout the workout. This is a heavy barbell, but pacing the run should allow for this. Resting between rope climbs, will regulate the heart rate before heading back out their next run
Friday 24th May
Warm Up:
500m run
Then
3 Rounds:
7 Hand release push ups
10 Barbell good mornings
5 Broad jumps
Mobility:

Strength:
Paused Deadlift
6 x 2 @ 75% 3RM
Pausing 2 secs below the knee
Coach’s Intent:
Our strength work today is an accessory session to our deadlift cycle. We have paused deadlifts at 75% of our 3rm. Athletes will pause for 2 seconds just below the knee, before finishing the rep. This will allow us to identify whether we are “pulling’ from the ground, or driving through the ground as we should be.
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:
9min AMRAP
20 Box Jump Overs
10 ring dips
10 Goblet Squats B: 16/12 G: 24/20 R: 32/24
Saturday 25th May
Warm Up:
TABATA Down ups @75% ME
Then
3 Rounds:
5 Hang squat cleans
5 Push jerks
10 Back Squats
10 Good mornings
Mobility:

Partner strength:
Power Clean Party
EMOM complete 1 power clean
Men — Start at B:42.5 G: 60 and increase by B: 2.5KG G: 5KG per minute until you fail a rep.
Women — Start at B: 30 G: 42.5 and increase by B: 2.5KG G: 5KG per minute until you fail a rep.
Partner WOD:
16 Min AMRAP
15/10 Cal Bike
14 Alt DB Clean and Jerk B: 15/10 G: 22.5/15 R: 25/17.5
13 TTB
*Alternate movements and rest while your partner works

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