Weekly WOD Programming 29th April – 4th May

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Weekly WOD Programming 29th April – 4th May

Monday 29th April

Warm Up:
Row 400m
then
3 Rounds:
10 Standing med ball throws
10 Air squats
12 split Jumps
Mobility:

Gymnastics:
4×7 Push Ups + 5 Strict Pull Ups
Rest 2 mins between efforts
Coach’s Intent:
Today’s strength work we are working with the pull up. But today we are supersetting the pull with a push. We have 7 push ups, immediately into the pull ups.
WOD:
18 Min AMRAP
25 DBL DB Box Step Overs B: 15/10 – 20/16 G: 22.5/15 – 24/20 R: 25/17.5 – 24/20
25 TTB
55 Wall Balls B: 7/4 G&R: 9/7
300m Run
WOD Brief:
Today’s workout is a long AMRAP with high volume of reps for each movement. Athletes should try to work as consistently as possible through each movement. Going too big on any movement has potential to hinder the remainder of the workout. Breaking this work up from the beginning is essential.

Tuesday 30th April

Warm Up:
Tabata: Plate hops + KB swings
then
3 Rounds:
20 Single unders
10 Double Unders
10 Air Squats
10 KB swings
Mobility:

Strength: 
Strict Press
5×8 @65% of 1rm
Sets every 2min
Coach’s Intent:
Continuing with our major strength cycle today we are working with the strict press. Athletes have high volume for today’s sets and reps. We have 5×8 at what will be a relatively challenging weight for this volume of work.
WOD:
For Time (7-9 min cap)
4 Rounds
10 DBL DB Squat Cleans B: 15/10 G: 22.5/15 R: 25/17.5
15 Alt DB Snatches
20 Regionals Lunges
WOD Brief:
Our workout today is short and fast. Athletes have been given a tight time cap. The intent for this workout will be to complete unbroken reps throughout. We should however complete fast squat cleans. We will need each round to take no more than 2 minutes. We need to scale the volume and weight of each movement to be able to stick to these time constraints for each round.

Wednesday 1st May

Warm Up:
Ass Bike 400m
Then
3 Rounds
5 Hang power snatch
10 Overhead squats
12 Mountain climbers
Mobility:

Strength:
Back Squat
4×2 @85% of 1rm
2×6 @65% of 1rm
Sets Every 2min
Coach’s Intent:
Today we have a strength maintenance session. We are working with the back squats. We are working with weights and volume where we should not be too sore and the session will not be too heavy. Considering we haven’t had the greatest of volume squatting recently.
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:
EMOM 15 Mins
1 Full Snatch + 2 OHS
No prescribed Weight *Score = Total Weight Moved 3×15=45, 45×100=4500kg
WOD Brief:
Our workout today is single modality, working EMOM for 15 mins. Athletes do not have a prescribed weight to work at. The weight can change as we go. They will complete 1 full snatch + 2 OHS EMOM. We do want our athletes to push the weight they are working at. This is a good time to try and work to their max for this workout.

Thursday 2nd May

Warm Up:
500m Run
Dynamic Leg warm up
Mobility:

Gymnastics:
5×5 Strict Pull Ups
5-10 Kipping Pull Ups
Rest 2 mins between sets
Coach’s Intent:
Today we are focussing on our gymnastics. We are building volume under fatigue of the pull up. Athletes will pre fatigue the arms and lats by completing 5 strict pull ups. They will follow this up with anywhere between 5-10 kipping pull ups.
WOD:
17 Min AMRAP
300m Run
30/22 Cal Row/Ass Bike – alternate each round
20 Burpees to Target
*Run = 4 Reps
WOD Brief:
Our workout today is a long cardio workout. Athletes will run, row/ass Bike and burpee. Athletes should look at using the run as recovery, slowing the run will allow for a fast run and consistent burpees. We want an aim for these burpees to be done consistently without having to rest for anything longer than 10 seconds. Brief scaling the volume of reps for athletes to be able to work to this brief.

Friday 3rd May

Warm Up:
Tabata lunges and Air Squats
then
3 Rounds:
20 Second HS hold
5 HR push ups
10 Barbell good mornings
Mobility:

Strength:
Push Press
3×3 @70% of 1rm Jerk
1×10 @50% of 1rm jerk
Sets every 2min
Coach’s Intent:
We are back to working on the press for today’s strength. Athletes will be working with a push press. Again we have a several heavier sets followed by 1 muscular endurance set. Athletes should avoid “touch and go reps” We want to focus on the form of the press, being as explosive as possible, not relying on the stretch reflex.
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.
WOD:
For Time (8 Min cap)
21-15-9
Deadlift B: 80/55 G&R: 102.5/70
Ring Dip
WOD Brief:
Our workout today is a classic 21-15-9. We have a ring dip and a deadlift. Our deadlift is relatively heavy, we should brief breaking up this rep range for both movements from the beginning. Going too big on the deadlift will result in resting for too long. And going too big on the ring dips will result in complete fatigue and failed reps.

Saturday 4th May

Warm Up:
Run 800m
then
3 Rounds:
20 Second Hs hold
10 Front Squats
5 Strict Press
Mobility:

Partner WOD:
For Time
Repeat Until 300cals
ODD Minute – Ass Bike for calories
EVEN Minute – Max distance Plate chest carry
Partner Finisher: 
As many Toes to bar as possible in 5min.
 

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