Weekly WOD programming 3rd – 8th June

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Weekly WOD programming 3rd – 8th June

Monday 3rd June
Warm Up:
3 Mins DU practice
then
3 Rounds:
10 Plate good mornings
30 Single unders
12 Air squats
Mobility:

Strength:
Deficit Deadlift
6×2 @75% of 3rm
Sets every 2min
*Use 20kg plate for deficit
Coach’s Intent:
June strength work kicks off with a deadlift accessory session. We are working 75% of our 3rm from a deficit. We will be using a 20kg plate to create the deficit. Athletes must be aware they are to be more patient staying over the bar for longer to complete the deficit deadlift correctly.
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:
8 Min AMRAP
50 Double Unders
15 DBL DB Squats B: 15/10 G: 22.5/15 R: 25/17.5
WOD Brief:
Our workout for today is a short little AMRAP consisting of 2 movements. We have low volume set of double unders, coupled with lightweight high volume db squats. The intent for this workout will be to complete each round unbroken, throughout the 8 mins.
Tuesday 4th June
Warm Up:
Ass Bike 400m
then
3 Rounds:
5 HR push ups
5 Barbell hang power cleans
5 Push Jerks
Mobility:

Strength:
Strict Press
5×6 @75% of 1rm
Superset with
10-15 BW Push Ups
Sets every 3min
Coach’s Intent:
Today is a strength maintenance session. We are working on the strict press, looking to accumulate volume on the vertical and frontal plane press. We will go from the strict press, immediately into a set of push ups. Athletes will complete this work every 3 mins.
WOD:
11 Min AMRAP
5 Hang Squat Cleans B: 42.5/30 G&R: 60/42.5
3 Push Jerk
WOD Brief:
Our workout today is again an AMRAP with hang squat cleans and push jerks. We must complete all hang squat cleans first before then progressing into the push jerks. Our weight is light. We should be encouraging athletes to go for broke throughout the workout and try to hold on to the barbell.
Wednesday 5th June
Warm Up:
Run 500m
then
3 Rounds:
20 Second HS hold
10 Jumping pull ups
5 Burpees to target
Mobility:

Gymnastics:
Handstand Push Up
4 Rounds
6 DBL DB Strict Press +
10 Kipping HSPU
+
10-15 DBL DB Push Press
Rest 3 mins between sets
Coach’s Intent:
Our strength work today is focussing on volume of the handstand push up. We are coupling work with DB’s and the handstand push up to accumulate our volume. Athletes will go from a strict DB press, into the kipping HSPU, followed by a high volume set of DB push press.
WOD:
For Time
3 Rounds
30 Hang DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5
15 Burpees to Target
10 Strict Pull Ups
300M Run
WOD Brief:
Today’s workout is a long 3 rounds of high volume work. We have a hang DB snatch at a weight we should be able to cycle easily. These are not alternating arms, we are able to work a number of reps on one arm before switching. Our heart rate will inevitably come down through the strict pull ups. We should encourage athletes to push the pace through the run, snatches completing big sets and consistently moving through the burpees. This will chip away at the time and allow us to finish in good time.
Thursday 6th June
Warm Up:
Ass Bike 400m
then
3 Rounds:
10 Tension swings
5 Hr push ups
10 Barbell good mornings
Mobility:

Strength:
Deadlift
3×3 @90% of 3rm
1×14 @50% of 3rm
Sets every 2:30
Coach’s Intent:
Our strength work today is focussing on the deadlift. There is nothing fancy about our strength work. Athletes will complete 3 sets of 3 heavy, around 90% of their 3rm. We are going to follow this up with 1 set of 14 reps at 50% of our 3rm.
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:
8 Min AMRAP
3-6-9-12 etc
Push Ups
TTB
WOD Brief:
Our workout today is an ascending rep AMRAP for 8 minutes. We have 2 movements, the push up and the TTB. Our reps will increase by 3 each round for both movements. Whilst our reps start off low, we should be able to complete unbroken. We will however accumulate volume quickly, we should then look at breaking workload up.
Friday 7th June
Warm Up:
500m odd object Run
then
3 Rounds:
10 Standing med ball throws
10 Barbell front squats
5 Burpees to target
Mobility:

Strength:
Front Squat
5×2 @85% of 1rm
Sets every 2:30
Coach’s Intent:
Our strength work today is a front squat. We are working at a high % for our 2 reps today. Athletes should focus on the tempo of the squat, not dropping and losing midline at the bottom of the rep.
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: 
12 Min AMRAP
8 DBL DB Box Step Overs B: 15/10 G: 22.5/15 R: 25/17.5
12 Burpee Box Jump Overs B: 20/16 G&R: 24/20
18 Wall Balls
Rest 30 Seconds between rounds
WOD Brief:
Our workout today should be fun. We have a lot of work over the box. Athletes will start with DB box step overs, followed by burpee box jump overs and finally wall balls. We are breaking each round up with a 30 second mandatory interval. Athletes should look to complete their step overs unbroken, recovering through the BBJO, slowing these down so we complete our wall balls in 1-2 sets.
Saturday 8th June
Warm Up:
400m med ball run
then
3 Rounds:
10 Tension swings on rings
5 Barbell Thrusters
20 Second Hs hold
Mobility:

Partner Strength:
EMOM for 20 Minutes
1 x Squat Clean
1 x Thruster
1 x Push Jerk
Use a weight that you can both perform the complex in each minute.
Partner WOD:
20min AMRAP
200 Ass Bike Cals
Then in remaining time as many rounds as possible of:
12 Push UPs
10 Single arm DB C+J B: 15/10 G: 22.5/15 R: 25/17.5
8 Box Jump Over Overs
*Alternating movements

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