Week 3 – WOD Review 3/22/21

Monday

 

A)

8:00 AMRAP

15 Cal Machine

15 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75)

 

– rest 2:00 –

 

B)

8:00 AMRAP

15 Cal Machine

15 Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75)

 

C)

Optional Accessory Workout (Pick 1)

 

Coaching Notes:

  • These 8:00 time domains are always a challenge, there’s a fine line between pushing enough to maximize the 8:00 and redlining. Do your best to maintain a good effort for 8:00
  • At the end of today’s conditioning session, feel free to choose an Accessory Workout from the board. If you don’t have any extra time to spare, no need to worry, go ahead and crush the rest of your Monday!

 

 

Tuesday

 

A)

Strength Option:

Every 1:30 for 15:00

2 Squat Cleans + 1 Push Jerk

 

Conditioning Option:

Every 1:30 for 15:00

[Pick 1] + 2 Squat Cleans + 1 Push Jerk

 

Choices [Pick 1]:

10-20 Double Unders

2-5 Toes to Bar

3-5 Bar Facing Burpees

5-7 Cals

 

B)

21-15-9

Wall Balls

200m MB Carry

 

Coaching Notes:

  • For the 3rd week we’ll progress to 2 Squat Cleans + 1 Push Jerk
  • If you haven’t gotten a chance to do the previous Weightlifting EMOM’s, this is still a good opportunity to get some good practice in

 

 

Wednesday

 

– 0:00 –

 

A)

Time Trial (Pick 1):

1 Mile Run

-or-

1500m Row

-or-

75/50 Cal Bike

 

– 11:00 –

 

B)

10:00 AMRAP

2 Burpees

2 Sit Ups (Toes to Bar)

2 DB Snatches 45/25 (Alt DB Snatches 50/35) (Power Snatch 75/55)

4

4

4

6

6

6

8

8

8

70m Run

 

C)

Optional Accessory Workout (Pick 1)

 

Coaching Notes:

  • Your time trial today should take anywhere between 6 – 8 minutes, give or take a minute or so
  • Take note, that for your Part B, you’ll return back to the round of 2s after the 70m Run (This is NOT a continuous ascending ladder

 

 

Thursday

 

A)

20:00 Alt EMOM

1) 1:00 Max Box Jump Overs

2) 1:00 Max Cals

3) 1:00 Max Push Ups (Shoulder to Overhead 95/65) (Shoulder to Overhead 115/75)

4) 70m Odd Object Carry

5) 1:00 Rest

 

B)

Optional Accessory Workout (Pick 1)

 

Coaching Notes:

  • If you need to scale the Push Ups, I encourage you to scale to a box or modification with the barbell (be sure to ask a coach if you need assistance with setting up today’s workout)
  • Bonus points for the most odd “Odd Object Carry”. Feel free to bring an odd object of your choice as well (PG13 please)

 

 

Friday

 

A1)

Strength Option:

Back Squat -or- Deadlift

5-5-5-5-5

*Ascending

 

Conditioning Option:

Every 2:00 for 10:00

5 Back Squat -or- 5 Deadlift

*All sets at 75% -or- work with a coach to find a challenging weight for all of your sets

 

A2)

Optional Accessory: Pick 1

 

Strict Pull Ups

3 x 8-10

 

Ring Rows

3 x 20-25

 

Single Arm DB Rows

3 x 10-12e

 

B)

Every 4:00 for 12:00

3:00 Max Cals

 

Coaching Notes:

  • Choose between Back Squats or Deadlifts
  • We will be continuing with the same format for both the Strength and Conditioning Options (using 5s today)
  • Please feel free to incorporate some additional pulling movements during your strength session. If the reps seem like a lot, go ahead and pick a target a few reps under, but continue to strive until those numbers are possible in the future 🙂

 

 

Saturday

 

A)

Interval Option:

 

5 Rounds

10 Deadlifts 135/95 (155/105) (185/135) (225/155)

10 Down Ups (Burpees) (Bar Facing Burpees)

403m Run

– 1:00 rest –

 

 

Volume Option:

 

50 Deadlifts 135/95 (155/105) (185/135) (225/155)

50 Down Ups (Burpees) (Bar Facing Burpees)

1.5 Mile Run

 

B)

Optional Accessory Workout (Pick 1)

 

Coaching Notes:

  • Similar to last week, you’ll get the chance to attack the Interval Option or the Volume Option
  • From coaching last week, both options are relatively similar in overall length and volume. All that matter, is which option you feel like you can maximize the most
  • Listen closely as your coach discusses the benefits of both!

 

 

Sunday

 

18:00 AMREP

3-6-9-12-200m MB Carry

Power Cleans 95/65 115/75 (Squat Clean 115/75) (Squat Snatch 135/95)

Box Jumps

Pull Ups (Chest to Bars) (Bar Muscle Ups) (Muscle Ups)

 

Coaching Notes:

  • Pace
  • The challenging part will be the round of 9s and 12s, so make sure you’re prepared physically and mentally for those!

 

 

 

 

 

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