Notes: Review high bar and low bar
mechanics during warm up. Athletes may perform either for strength, but it is
not recommend that they use a new technique today due to heavy load. Athletes
must have a plan for missed lifts spotters or safety pins are recommended, but
experienced athletes may drop as long as they have communicated this to their
coach / partners so that there is no misunderstanding. WOD scaling for pull up
should be strength based. Do not use eccentric pull ups as there is potential
for high volume. Recommend leg assisted pull ups, but ring rows or thin banded
pull ups may be used as coaches discretion. For accessory work, athlete may
break up as desired, but recommend at least 30 sec intervals for the stretches.
Warm up: Partner up and perform Partner A: Row 90 sec Partner B: Side plank 30 sec, plank 30 sec side plank 30 sec Switch and repeat until both have completed 2 rounds. Then grab a PVC Coach led power snatch review
Strength (performed after WOD): Weighted chin ups 5, 4, 4 x 3 *15 band pull aparts after ea working set
WOD (Performed 1st): For time, 20 min cap 21 Power snatches (75/55) 15 Cal bike 9 Rope climbs 15 Cal bike 21 Power snatches (75/55)
Accessory: Shoulder mobility of choice -OR- accumulate 2 min in HS hold (Rx: freestanding, scaled: against wall)
Warm up: 200m easy jog 1 Coach-led TGU / side (ab mat on closed fist) 10 downward dog calf stretches 10 Mountain climbers 10 lunge hip stretches 200 m run
Strength: 10 min alternating EMOM A) TGU L B) TGU R *score is average load
WOD (performed 1st): 20 min running clock Run 1 mile for time (score is mile time) Directly into recovery bike, row, or jog until 20 min mark
Accessory: KB Arm Bar 3 x 5 breaths / side (light KB) Hip mobility flow
Notes: For WOD athletes should push to get the fastest mile time possible, the recovery bike, row, or jog is not scored and should be at a much lower intensity than the mile. TGU’s should be heavy for experienced athletes.
Monday 3/9/20
/in Daily WOD /by Cori SmithWarm up:
Jog 200m
10 Box step ups
10 High Bar BS (PVC or bar)
10 Lateral box step overs
10 Low bar BS
Strength: Back Squat
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
4 x 2 @ approx 95%
WOD: 8 min AMRAP
8 DB Box step ups (50/35 lb, 24/20 in)
8 Strict pull ups
Accessory: Accumulate
2 min couch stretch
2 min lizard pose
100 Barbell curls
Notes: Review high bar and low bar mechanics during warm up. Athletes may perform either for strength, but it is not recommend that they use a new technique today due to heavy load. Athletes must have a plan for missed lifts spotters or safety pins are recommended, but experienced athletes may drop as long as they have communicated this to their coach / partners so that there is no misunderstanding. WOD scaling for pull up should be strength based. Do not use eccentric pull ups as there is potential for high volume. Recommend leg assisted pull ups, but ring rows or thin banded pull ups may be used as coaches discretion. For accessory work, athlete may break up as desired, but recommend at least 30 sec intervals for the stretches.
Saturday 3/7/20
/in Daily WOD /by Cori SmithWarm up:
Partner up and perform
Partner A: Row 90 sec
Partner B: Side plank 30 sec, plank 30 sec side plank 30 sec
Switch and repeat until both have completed 2 rounds.
Then grab a PVC
Coach led power snatch review
Strength (performed after WOD): Weighted chin ups
5, 4, 4 x 3
*15 band pull aparts after ea working set
WOD (Performed 1st): For time, 20 min cap
21 Power snatches (75/55)
15 Cal bike
9 Rope climbs
15 Cal bike
21 Power snatches (75/55)
Accessory: Shoulder mobility of choice -OR- accumulate 2 min in HS
hold (Rx: freestanding, scaled: against wall)
Notes: Review barbell cycling during warm up.
Friday 3/6/20
/in Daily WOD /by Cori SmithWarm up:
Jog 200m
then grab an empty bar
5 Front squats – slow
5 Presses
5 Front squats – fast
5 Push presses
5 Thrusters
Strength: 12 min to build up to a 3RM thruster
WOD: For time, 15 min cap
75WBS (20/14)
Run 400m
75 Russian KB swings (70/30)
Run 400m
Accessory: 3 x 30 sec ea
Shoulder bridge
Straddle sit
Notes: Scale as needed to allow for longer sets on the WBS and KB
swings (must be able to do 10+, 20+ reps preferred)
Thursday 3/5/20
/in Daily WOD /by Cori SmithWarm up:
Row 3 min, then
3 Rounds of
12 Med ball dead bugs (total reps)
10 sec active hang + pull up (if able)
8 Med ball good mornings
Strength: Deadlift
5 x 50%, 5 x 65%, 3 x 75%, 1 x 85%
4 x 3 @ 90%
WOD: 7 min AMRAP
21 Cal row
7 C2B pull ups
Accessory: 3 x 30 sec ea
Wrist extension stretch
Child’s pose lat stretch
Notes: Preferred scale for C2B should have slight strength bias (i.e.
kipping pull up or ring row over jumping C2B
Wednesday 3/4/20
/in Daily WOD /by Cori SmithWarm up:
200m easy jog
1 Coach-led TGU / side (ab mat on closed fist)
10 downward dog calf stretches
10 Mountain climbers
10 lunge hip stretches
200 m run
Strength: 10 min alternating EMOM
A) TGU L
B) TGU R
*score is average load
WOD (performed 1st): 20 min running clock
Run 1 mile for time (score is mile time)
Directly into recovery bike, row, or jog until 20 min mark
Accessory:
KB Arm Bar 3 x 5 breaths / side (light KB)
Hip mobility flow
Notes: For WOD athletes should push to get the fastest mile time
possible, the recovery bike, row, or jog is not scored and should be
at a much lower intensity than the mile. TGU’s should be heavy for
experienced athletes.