Weekly WOD Programming 8th – 13th April

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly WOD Programming 8th – 13th April

Weekly WOD Programming 8th – 13th April

Monday 8th April

Warm Up:
Run 500m
then
3 Rounds:
10 Scorpions
10 Roll throughs
3 Hang power cleans
3 Front squats
Mobility:

Gymnastic Capacity:
Kipping Pull Up
4×5-10 Kipping Pull Ups
+ 12 Ring Rows
Rest 2 mins between sets
Coach’s Intent:
Our gymnastics work today is again focussing on volume and muscular endurance of the pull up. We have got 4 sets of anywhere between 5-10 kipping pull ups, followed by a set of high volume ring rows.
Athletic Capacity:
15 Min EMOM
3 Hang Power Cleans
Score = Total Weight Moved (3×15= 45, 45×100= 4500kg)
WOD Brief:
Our workout today is one of our single modality workouts. Athletes today will be working for 15 mins EMOM. We will be completing 3 hang power cleans EMOM. Our intent for this workout is to move as much weight as possible over the 15 mins. Athletes may change the weight as they work through each minute.

Tuesday 9th April

Warm Up:
Tabata: Plate hops + Burpees to plate (8 x :20 on :10 off)
then
3 Rounds:
20 Single unders
10 Double Unders
10 OH barbell lunges
Mobility:

Strength:
Push Press
3×3 @ 65% of 1rm Jerk
2×7 @45% of 1rm Jerk
Sets every 2min
Coach’s Intent:
Today we are revisiting our major focus the press. Today we are becoming a little more dynamic with the movement and working with the push press. We will be working at a % of our push jerk. We have 3 strength building sets followed by 2 muscular endurance sets.
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:
8 Min AMRAP
8 Single Arm DB OH Lunge B: 15/10 G: 22.5/15 R: 25/17.5
12 Burpees
75 Double Unders
WOD Brief:
Our workout today is a relatively short AMRAP consisting of hive volume conditioning with a moderately heavy DB. We will begin the AMRAP with the lunge, we want our athletes to be working with a weight they are capable of completing these reps unbroken. We would suggest slowing the burpees, to decrease the heart rate in order to complete the double unders in as little sets as possible.

Wednesday 10th April

Warm Up:
600M Ass Bike
Then
3 rounds:
10 Russian KB swings
10 Standing med ball throws
10 Wall balls
Mobility:

Strength:
Deadlift
5×10 @60% of 3rm
Sets every 2:30
Coach’s Intent:
Our strength work today is focussing on our minor cycle, the deadlift. Our session is working high volume moderate weight. Athletes should look to touch and go each of these reps, keeping the tempo consistent throughout each set
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:
15 min EMOM
ME Cal Row
ME Burpees to Target
ME KB Swings B: 16/12 G: 24/20 R: 32/24
ME Wall Balls B: 7/4 G&R: 9/7
ME Deadlift B: 80/60 G: 100/80 R: 120/100
WOD Brief:
Conditioning work today is a FGB Style ME EMOM. This workout has a variation of conditioning movements, weightlifting and gymnastics. We are combining light weight with heavy to finish each round. The intent for the workout is to complete as many reps as possible through each movement.

Thursday 11th April

Warm Up:
300m Run
then
3 Rounds:
5 Rope pull ups
10 DBL DB squats
60m Shuttle runs
Mobility:

WOD:
For Time (18-21 min cap)
1000m Run
30 DBL DB Squat B: 15/10 G: 22.5/15 R: 17.5
7 Rope Climbs
500m Run
20 DBL DB Squat
5 Rope Climbs
300m Run
10 DBL DB Squat
3 Rope Climbs
*Can break up Squats and RC anyway you choose between run rounds.
WOD Brief:
Our workout today is a long triplet. We have long to short runs throughout with decreasing reps as we progress. Slightly different in that today our athletes have the option to break up the workload as they please. They will however complete the run to begin each round, this cannot be broken up.
Midline:
3×20 Russian Twists
+ 12 V-ups
Rest 2 mins between sets
Coach’s Intent:
Our focus for this work, is to target the abdominal rotation immediately into a v-snap. We have low volume for both of these movements. Athletes may rest for a short period before completing the next movement.

Friday 12th April

Warm Up;
1000m Ass Bike
then
3 Rounds:
5 Power cleans
5 Push Jerk
10 Jumping pull ups
Mobility:

Strength:
5×2 Strict Press with a 2 sec pause in the Front Rack position
Sets every 2min
*Allow 7 mins to build to working weight
Athletes can choose the weight they will work at.
Coach’s Intent:
Pressing once again, today we are returning to the strict press. Athletes will again have 7 minutes to build up to their working weight. We will look to stay at this weight throughout all 5 sets. We do not want these reps to be “touch and go” we want to control the movement, focussing on building the strength through the press. We recommend working with 80-90% 1RM Strict Press.
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:
7 Min AMRAP
3 Clean and Jerk B: 60/42.5 G&R: 80/52.5
12 Pull Ups
WOD Brief:
Our workout is short and intense this Friday. We have heavy clean and jerks followed by an easy gymnastics movement. Our clean and jerks should be completed as single reps, followed by 1-2 sets of pull ups. The intent for this workout is to have each round done in around 45 seconds to a minute for more advanced athletes. 1 minute to 1:15 for less experienced athletes.

Saturday 13th April

Warm Up:
Wacky Races
then
3 Rounds:
10 Knees to chest
5 Hang power cleans
5 Front squat
Mobility:

Partner Strength:
Thursters
10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10
All sets unbroken
Each Set as heavy as possible
Sets on the way down must be heavier than on the way up.
Partner WOD:
42 – 30 – 18 – 14 – 10 – 6
Deadlifts B: 80/60 G&R: 100/80
Handstand Push Ups
Partners working together to get through the workload as fast as possible.
Partners cannot move on to the next exercise until the previous one has been completed.

Share This

Related Posts

Menu