Weekly WOD programming 27th May – 1st June

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Weekly WOD programming 27th May – 1st June

Monday 27th May
WOD:
‘MURPH’
For time – 50min cap
1 mile run
100 Pull ups
200 Press UPS
300 Air Squats
1 mile run
Wear body armour for RX
Tuesday 28th May
Warm Up:
500m Run
then
3 Rounds:
9 Box Jumps
10 Knees to chest
20 Second HS hold
Mobility:

Gymnastic Capacity:
3 sets
5 Strict Pull Ups
30 seconds Rest
ME Pull Ups
Rest 3 mins between sets
Coach’s Intent:
Our strength work today is focussing on high volume pull ups under fatigue. We have 3 sets of 5 strict pull ups, followed by ME set of kipping pull ups. We will be encouraging athletes to go as big as possible during their set of ME reps.
WOD:
For Time (15-17 Min cap)
33-22-11
Box Jumps B: 20/16 G&R: 24/20
HSPU
TTB
Pull Up
WOD Brief:
Our workout today is high volume Box Jumps, HSPU and TTB. We would recommend a steady pace throughout the box jumps, and breaking up all gymnastics work early on. This will allow for consistent movement throughout.
Wednesday 29th May
Warm Up:
800m Ass Bike
then
3 Rounds:
5 Strict press
5 Push press
5 Broad jumps
Mobility:

Strength:
Deadlift
4×3 @85% of 3rm
1×12 @55% of 3rm
Sets every 2:30
Coach’s Intent:
Focussing on the deadlift today. We have 3 strength building sets followed by a high volume set. Athletes will be working sets of 3 at a heavy weight, then finishing up with a set of 12.
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
21-15-9
DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5
Ring Dip
WOD Brief:
Our workout today is a short 21-15-9 sprint. We have relatively heavy DB snatches and ring dips. Athletes should complete all DB snatches unbroken, using the most effective DB snatch transition per athlete, resulting in moving at pace for each member, then breaking up the ring dips into achievable sets throughout.
Thursday 30th May
Warm Up:
3 mins DU practice
Then
3 Rounds:
10 Standing med ball throws
10 Air squats
5 Barbell HPC
Mobility:

Strength:
Back Squat
4×6 @70% of 1rm
Sets every 3min
Coach’s Intent:
Our strength work today is the back squat. We have relatively heavy weight for the volume of reps we will complete. 4×6 reps at 70% of our current 1rm.
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:
12 Min AMRAP
5 Hang Power Cleans B: 52.5/35 G&R: 70/47.5
15 Wall Balls B: 7/4 G&R: 9/7
WOD Brief:
Our workout today is an AMRAP of hang power cleans and wall balls. We want to be able to complete the remainder of the work unbroken whilst fatigued. Scale the weight of the HPC to be completed unbroken.
Friday 31st May
Warm Up:
800m run
then
3 Rounds:
12 Mountain climbers
10 Shoulder taps (R+L=1)
5 Broad Jumps
Mobility:

WOD:
16 Min EMOM
ME Sumo Deadlift High Pull B: 35/25 G: 42.5/30 R: 60/42.5
ME Push Press
ME Hang Power Clean
ME Burpees over the bar
Midline:
4×5 Strict TTB + 15 V-Ups
Rest 2 mins between sets
Saturday 1st June
Warm Up:
500m Odd Object carry
then
3 Rounds:
5 Strict press
5 Push press
5 Broad jumps
Mobility:

Partner strength:
10min AMREPS
Rope climbs
partner 1 does ropes climbs while partner 2 performs DB farmer hold B: 15/10 G: 22.5/15 R: 25/17.5. Partners can swap at any time during the 10min but can only rope climb when partner has picked up DB’s.
Partner WOD:
6 Rounds for time:
10 Hang power cleans @ average 70% of 1RM clean and Jerk
20 Push ups
1min Max cal ass Bike
REST 3min (REST an extra 2min after last round – 5min total)
then 6 Rounds
12 Shoulder to overhead @ above average weight
12 box jump overs
1min Max cal assault bike
REST 3min (REST an extra 2min after last round – 5min total)
30 Burpee muscle ups/Burpee Pull Ups for time

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