Weekly Workouts

Monday

WOD
4 Rounds (16 Minute Time Cap)
200 M Run
20/15 Calorie Bike or Row (Alternate Rounds)
15 Strict Pull Ups

Athletes focus on pushing the intensity and scaling the pull-ups appropriately (scale reps or banded) to beat the time cap.  Think sub 3:30 per round!

Optional Squat Program
Squat Prep/Warm Up: 2 Minutes Bottom of Squat Hold w/Barbell
Overhead Squats (Back Squat/Front Squat Substitute)
Every 2 Minutes for 10 Minutes 6 Reps (5 Sets)

Athletes focus on great squat position and finding a heavier than last week 6 Rep 


Tuesday 

Skills
EMOM 12
1-45 Second Farmer Hold (Heavy as Possible)
2-5 Negative Pull Ups (5+ Second Drop)
3-5 DBELL Powell Raises Each Side https://www.youtube.com/watch?v=BxK60HYw760
4-3-5 Wall Walks with 5 Second Pause at the Top

Athletes focus on progressing on the Negative drop pull ups and Wall Walks from last week

WOD
Rowing: 12x250 M Rest 45 Seconds (Record Each Split) *Sprint/
Bike: 4x30/25 Calories Rest 2 Minute (Record Each Split)
Find a RPM that you can sustain throughout the 30/25
Run: For Time: 1200 M Run Rest 3 Minutes 800 M Run Rest 2 Minutes 1600 M Run Rest 4 Minutes 400 M Run (Sprint)  5-10 Seconds faster than 1.5 Mile pace


Wednesday

Skills

Power Clean and Jerk 12-15 Minutes
EMOM 8 (Build in weight)
1- 3-5 Power Cleans
2- 3-5 Shoulder to Overhead

WOD
4 Sets of 2 Minutes on 1 Minute OFF (12 Minutes)
9 Wall Balls Performance 30/20, RX 20/14, Fitness 14/10
7 Box Jump Overs 20” Everyone
5 Burpees
Max Clean and Jerk with the remaining time within the 2:00 Performance/RX 135/95 Fitness 95/65, 75/55

Athletes choose a wall ball you can perform unbroken in all rounds.  Work hard to have as much time as possible to accumulate Clean and Jerks


Thursday

Skills
Pull and Shoulder Development
A.    EMOM 6
1 - 10-15 Dips @ability level
2 - 5 Pull Up Negatives
B.    EMOM 6
1 - 2 Box Walk Around (Left and Right)
2 - HS HOLD (Increase in time example 15/30/45)

Athletes work on progressing in reps of the dip and pull up negative ability.  Work to find good positioning in the HS Hold

Grunt Work
20 Minutes
On a Running Clock
400 M DBELL 50/35 or KBELL Farmer Carry 55/35
10 Devils Press DBELL 50/35(Scale weight from there.  Choose a weight you can perform 10 without an extended period of rest)
Rest 1-2 Minutes
3 Rounds
Length of Rig Sled Bear Crawl 45/25 (Scale from there)
10 HSPU/Box HSPU/Hand Release Push Ups
Rest 1-2 Minutes
4 Rounds
200 M Run
Double KBELL Swing 55/35, 45/25, 35/20 (Shoulder Height Swing)


Friday

Skills
Squat Snatch or Thruster 12 Minutes
EMOM 7 of 1 Squat Snatch or 3 Thrusters (Climb in weight)

Coaches and athletes focus on hip extension for both movements.  If you are Snatching focus on the upper body mechanics shrug + high pull + pull under the bar!

WOD
Performance/Comp “Climbing Amanda” Time Cap 10 Minutes
3-2-1 Rope Climbs
9-7-5 Squat Snatches 135/95

WOD
RX/Fitness Time Cap 10 Minutes
“Fran”
21-15-9 Reps of…
Thrusters 95/65 or 75/45
Pull Ups/Jumping Pull Ups (no bands)

CrossFit Wilsonville