9/30 - 10/5

Monday:

Skill:

partner the athletes up into groups of 2-3 for a 5x3 of cleans from the high blocks. People will need to be partnered up according to height or weight capabilities. the high block clean should start AT the height of the hip crease in a loaded position. 

Begin the weights at 30-35% of their 1rm clean, with moderate weight added with each set. 

Start a clock and emphasize that no more than 2 minutes of rest should be taken between sets. 

WOD: 9 minute AMRAP

ascending rep scheme 3-6-9-12-15 etc. 

-Cleans 95/65

-bar over burpees

Tuesday: 

WOD: TABATA Tuesday!

4 minute tabata of each moment. Do all 8 rounds of a movement before moving onto the next. 

-Pull ups

-Jumping Lunges

-Hand Release Push Ups

-Sit Ups

-Calorie row/bike

Score is the lowest rep count per movement.

Wednesday:

Skill: 10x2 split jerks off of the rack

-During this prep and work, discuss bails from the bar, failing a set and how its ok, FOOTWORK!!!

-no more than 2minutes rest between sets, have a running clock

-athletes should have a goal of increasing weight each set with the intent to reach a new PR by the end of the 10x2

WOD: Elizabeth

21-15-9

-Full cleans

-Ring Dips

Thursday: 

On a rower:

-discuss the watt curve of a pull on the rower and what it indicates to the athlete. 

-discuss stroke rate and 500m split time and their correlation to one another. 

-proper catch position and pulling form

SKILL:

-Rowing game: in teams of 2, have the team row 1000m in 100m sprints. 

    -athlete 1 rows and attempts to get as close to 100m as possible

    -athlete 2 waits for their attempt and will do 1 burpee for every meter over or under 100m prior to getting on the rower

WOD: Row 2.5K

-1:1 work rest ratio every 500m

    -if an athlete rows a 1:45 split, they rest 1:45 before getting back on the rower. 

Friday:

Strength: 5x3 Tempo Front Squats

-warm up with empty bar and light sets, 5x3 should be done with a working weight of 70-75%1rm

-3-2-1 tempo

-have running clock, minimize rest time between sets

WOD: 21-15-9

-KBS (53/35)

-Burpees

Saturday:

WOD: 20min AMRAP

In teams of 2:

-6 Deadlift 185/135

-9 Box Jump

-12 Pull Ups

Partner #2 runs a 400m, athletes rotate on the run. Keep a running count of the rounds and reps, one athlete picks up where the other left when they go to run.