WODs for the Week of 7/4 to 7/9

Weekly Notes:

  • Strength Work
    • Set-up: perform 10 reps of the given movement with 10 second cadence (10 sec up, 10 sec down)
    • Main: perform 20 explosive reps of the given movement
    • Exhaust: perform 10 good reps of the given movement at the given weight, normal speed
Monday (Holiday Workout)
Warm-up Coach’s Choice
Skill n/a
Strength  

n/a

MetCon “7/4/1776”

For time in total…

7 rounds of
-4 power clean (115/75#)
-17 burpee over bar

…then…

1 round of
-76 wall ball (20/14#)
-240 double under

Tuesday
Warm-up 200m run
10 deadlift (pvc)
10 push-up
50 double under
Skill hip-thrust jump
Strength S: Good Mornings
M: Hip-thrust jumps
E: Deadlift (75% 1RM)
MetCon 15 min Team AMRAP
-200m run
-1 tire flip
-5 push-up

Notes:
-Two teams of 3-6 athletes
-One athlete must be running at all times
-Teams cycle the runner round-robin style
-All other athletes AMRAP push-up/tire flip
-Score: total tire flips

Wednesday
Warm-up 3 rounds
-10 squat
-8 sit-up
-6 pull-up
Skill front squat
Strength S: air squat
M: box jump (24/20″)
E: front squat (75% 1RM)
MetCon 5 rounds for time
-10 pull-up
-20 sit-up
-30 kettlebell swing (53/35#)
Thursday
Warm-up 10-8-6-4-2 reps
-press (pvc)
-burpee

…then…

120 second handstand hold

Skill push press
Strength S: strict press (30% 1RM)
M: push press (75% 1RM)
E: strict press (75% 1RM)
MetCon 13 min AMRAP
-5 handstand push-up
-10 burpee (stict CTD)
Friday
Warm-up 5 min “Cindy” (warm-up pace)
Skill n/a
Strength S: air squat
M: box jump (24/20″)
E: back squat (75% 1RM)
MetCon “Cindy”

20 min AMRAP
-5 pull-up
-10 push-up
-15 squat

Saturday
Warm-up 3 rounds
-10 deadlift (pvc)
-5 pull-up
-30 double under
Skill As needed
Strength S: strict pull-up
M: kipping chest to bar OR muscle-up
E: power clean
MetCon For time…
-30 deadlift (185/125#)
-3 legless rope climb OR 9 switch-grip strict pull-up
-200m run
-20 deadlift (205/135#)
-2 legless rope climb OR 6 switch-grip strict pull-up
-400m run
-10 deadlift (225/155#)
-1 legless rope climb OR 3 switch-grip strict pull-up
-600m run