Weekly WOD Programming 22nd – 27th April

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Weekly WOD Programming 22nd – 27th April

Monday 22nd April

Warm Up:
Run 300m
Then 3RDS of
5 Burpees
10 Press Ups
15 Lunges
20 Air squats
WOD:
‘Bret’
For Time (50min time cap)
50 Burpees
500m run
100 Push ups
500m run
150 walking lunges
500m run
200 air squat
500m run
150 walking lunges
500m run
100 push ups
500m run
50 Burpees
With armour for Rx

Tuesday 23rd April

Warm Up:
Tabata: Plate hops, Hs hold + air squats
then
3 Rounds:
5 Hang power snatch
5 Overhead squats
20 Single unders
10 Double unders
Mobility:

Weightlifting:
EMOM 10 Mins
1 Full Snatch @75% of 1rm
Coach’s Intent:
Our strength maintenance work today is focussing on the snatch. We are working an EMOM for 10 mins, completing 1 rep at a moderate % of our 1rm. This work is for consistency, with the length of time between reps, we should be avoiding failed reps. Focussing on the set up of the snatch and patience throughout the movement.
WOD:
For Reps
2 mins on 1 min off x5
10 Hang Power Snatch B: 42.5/30 G&R: 52.5/35
12 Overhead Squats
ME Bar Hopping Burpees
WOD Brief:
Today’s workout is an AMRAP for reps. We will be working on the clock for 2 minutes, there will be 1 minute rest between rounds. Athletes have light Hang Power Snatch followed by overhead squats. The aim is to get this work done as fast as possible, before then completing ME bar facing burpees in the remainder of time.

Wednesday 24th April

Warm Up:
Run 300m
then
3 Rounds:
5 Hang db clean and jerk (R+L)
5 Broad jumps
2 Rope climbs
Mobility:

WOD:
For Time (12-15 min cap)
10 Rounds
2 Rope Climbs
10 Box Jump Overs B: 20/16 G&R: 24/20
14 Alt Hang DB C+J B: 15/10 G: 22.5/15 R: 25/17.5
WOD Brief:
Going immediately into today’s workout. We have high volume of rounds, and rep ranges that will allow us to move fast and consistently throughout the rounds. Today has the potential to push our athletes capacity, in that we have movements that will benefit each other in allowing the heart rate to decrease just enough that we can work through each one unbroken.
Midline:
4×20 V-ups
Rest 2 mins between Efforts

Thursday 25th April

Warm Up:
Ass Bike 600m
then
3 Rounds:
10 Standing med ball throws
10 Air squats
12 Mountain climbers
Mobility:

Strength:
Strict Press
5×1 1×10
Sets every 2min
*Allow 7 mins to build up to working weight
Coach’s Intent:
Our strict press work today we are building to heavy singles. We will allow athletes 7 mins to build to working weight. From here we will then complete 1 rep every 2 minutes. We are going heavy with this work today. Finishing off we will have to reduce the weight considerably, in order to finish with 1 set of 10 reps.
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:
For Time (8-10 min cap)
3 Rounds
30 Wall Balls B: 7/4 G&R: 9/7
15 Pull Ups
WOD Brief:
With a 8-10 min time cap. Athletes will work for time of relatively high volume wall balls, coupled with moderately high volume pull ups. Athletes should attack this workout in big sets. We would recommend two sets of wall balls and also 2 sets of pull ups. This will ensure a quick time. Scaling the volume of this workout is key.

Friday 26th April

Warm Up:
Row 400m
then
3 Rounds:
10 DBL DB Squats
10 Barbell good mornings
20 Second HS hold
Mobility:

Strength:
Deadlift
5×4 @80% of 3rm
Sets every 2:30
Coach’s Intent:
We are returning to the deadlift for today’s strength work. We are again reducing the volume of work we complete but increasing the weight in which we work at. Maintaining tempo of each rep is key for these 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:
11 Min AMRAP
11 DBL DB Deadlift B: 15/10 G: 22.5/15 R: 25/17.5
11 TTB
22 DBL DB Squats
22 HSPU
WOD Brief:
We have 4 movements, 2 sets of movements working at the same volume of work. The intent of this workout will be to break up the deadlifts, TTB to be done as close to unbroken as possible. When moving to the DBL DB squats, we want these to be unbroken but paced. We should use these as a slight rest, reducing the heart rate. Breaking up the HSPU will be essential from the beginning, postponing complete fatigue.

Saturday 27th April

Warm Up:
800m Ass Bike + 800M Row + 800m run
then
3 Rounds:
5 DB Strict press
5 DB Push press
3 DB Devil press
Mobility:

Partner Strength:
Paused Push Press
5×2 @65%+ of 1rm jerk
Sets every 2min
Coach’s Intent:
Our strength work today, focussing on our major cycle. We will be today working through the push press. For today’s session we will be pausing in the dipped position for 2 seconds, working on our explosive power in the vertical phase, pressing the bar overhead.
Coaching the movement:
With a vertical torso, we will dip and drive up. Maintaining elbows in front of the bar, we will be patient drive up to our tallest position then press the bar off the shoulders. We must make sure the head comes back before pressing the bar off the shoulders. This will result in a vertical bar path from shoulder to overhead.
Partner WOD:
24 Min AMRAP
6 Devil Press B: 15/10 G: 22.5/15 R: 25/17.5
6 Bar Muscle Up – Scale to suit.
Partners working through the AMRAP, one partner working at a time.

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