Friday 5.19.17 WOD

Coach Ryan



Grab a light KB and perform:
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top


Dynamic Warm up
2 Sets of:
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
10 X-Band Walks Forward/Backward


Sumo Deadlift (10min EMOM @ 60%)
ODD  5 Sumo Deadlifts for Speed @60%
– Reset on each rep –
EVEN 3 High Box Jumps
Training Intent:
All speed work should be efficient/smooth. Adjust loading if needed, but remember intent is to develop force. Athletes are always better served to use lighter loads and move faster/more efficiently with Dynamic Effort Work. Also, these are not done “touch and go” so make sure your athletes reset on each set.


“Down Range”
For total time:
2 Rounds of:
15 Power Cleans (155,105,135,95)
20 Front Squats (155, 105,135,95)
25 Bar Facing Burpees
–Rest 5:00 b/t rounds–
L2: (115, 75)
L1: (95, 65) (Burpees)
20min time cap
Training Intent:
Have athletes challenge themselves today with loading. Cleans should be singles and Front Squats should be capable of being done in 2 sets or less. Round 2 should be the same as 1. 100% effort on both sets. The 5:00 rest between rounds will ensure your athletes can really push their pace on both sets.