Weekly WOD insights 4/25/22

I think these push pull emoms are great because you get to build a nice strength base without having to worry as much about technique when compared to something like olympic lifting. If you have ambitions of doing handstand push ups one day but aren’t quite there, you might want to consider opting for the piked push up. It’s a great way to develop strength thats transferrable to the hand stand push up. You’ll notice todays finisher will have heavier prescribed front squats. My intention is to have you all practice staying braced with a slightly heavier barbell lift under some metabolic fatigue.

A.) 12 Minute alternating EMOM 

1- 5 Deadlifts @ 80% of 1rm
2- 5-10 reps of pushing movement


Pushing options 
Push ups
Handstand push ups
Ring Dips
Handstand walks


B.) “Lil Jon and the Eastside Boyz”
9 Minute amrap 
3 Front squats 115/75 135/95 (155/105) (185/125)
6 Hanging knee raises (T2B) (9 T2B)
9 Box Jumps



I will be the first to admit: I love programming shorter rep, higher round workouts. BUT I recongize working on bigger sets is still important to overall fitness so thats what I have for you today. You still will want to be strategic with how you break up your reps and sets for each movement since the workout will be on the longer side today. Try to think about breaking up the wall balls into smaller/manageable sets that will cause you to minimize your rest. The kettlebell swings you can aim to go unbroken on, and if anything break up into two sets, but definitely no more than that. And for the runs…..just focus on the smell of the chick fil a fries!


3 rounds 
20 Wall Balls (adv 25)
20 Russian Kb swings 53/35 (25 @ 70/44)
603m run (800)



  -1 mile run buy in-


3 rounds 
30 wall balls
30 Russian Kb swings 70/44 (american)


-800m Run-


A couple of weeks ago Bri and then JB programmed the 2 minute olympic lifting format and I found that it was very conducive for giving people lots of feedback and getting more face time with each person in the class. It can be very challenging to give feedback and coaching cues in a one minute or ninety second format, so the extra 30 seconds is quite a nice change of pace. Todays finisher should be quick and uncomfortable. I am not a huge advocate of going into the pain cave all the time but I know it is beneficial to train the faster/higher intensity domains from time to time. You want to be able to cycle the barbell weight quickly with taking no more than one break every time you are on the hang cleans. Hit the gas and hold on!


A.) Every 2 Minutes for 20 Minutes 
3 Clean and jerks or snatches


Conditioning option 
Run 200m or machine equivalent before lift


2 Clean and Jerks or Snatches


Conditioning option 
Run 200m or machine equivalent before lift



B.) “Ouch Charlie” 
15-12-9 (Adv 18-15-12)
Hang Power Clean 75/55 (95/65) (115/75) (135/95)
Burpee (Beef Bar facing)




Last week we worked with sets of 5 on the squats. This week we will be hitting 6’s. Thats an increase of 1 rep. And that format will be repeated for next week, and the following….so you can guess what we will be ending on 👀 . The finisher is a major throwback. It comes from a time when overhead squats were an absolute staple in the programming. Where Sunday’s were reserved for excessive amounts of fitness in the form of comp class. And when yours truly was quite the thicccc boy 😂 . The finisher will be a good test of skill and squat endurance. The cap is aggressive for today, so do not be frustrated if you don’t make it. I didn’t make it back in 2016, and I would consider myself much better at these skills back then! Give it your best shot even if these aren’t bread and butter movements for you.


A.) Back or Front Squat   *Compare similar 4/22/22*


B.) “Blast from the past”
*Compare to 9/15/16*
8 Minute clock
Front Squat 95/65 (Overhead squat 95/65) (Beef 115/75 OHS) (139/95)
Pull up (Beef C2B) (Bison BMU)



The name says it all, you’ll be well on your way to your summer bod after this one 😎 . But in all seriousness, this one will be a good blend of testing skills and overall capacity. The most skill based movements will be front loaded with a little more rest so I am hoping you will all find this a little more manageable. Aim to push the pace on the last four rounds since the movements are a little more simple. This workout will be on the longer side, anywhere between 18-24 minutes. Oh and if you’re wondering where the name originally comes from, it was an exercise class my English grandmother participated in for years!


A.)  “Legs, bums, and tums”
4 rounds 
7 Ground to overhead 95/65 115/75 135/95
10 Double unders (20) (50)
200m run or machine equivalent
-1min rest between rounds-

B.) 4 rounds 
10 Barbell Lunges 95/65 115/75 135/95
10 Hanging Knee raises (Adv 4 T2B) (8) (12)
200m Run or machine equivalent
-:30s rest between rounds-


I may catch flack for programming a potentially confusing workout, but hey I am not here to play it safe! The goal for today is to keep you all moving the entire time! Partner workouts are always fun because it gives you that little bit of encouragement to push a little more than you usually would. For the first portion you will be switching off between the calories on the machine and the amrap. For the middle portion you will both be focusing on just the amrap and can break it up however you would like to between your partner and yourself. And the last seven minutes will have you alternating on the machine cardio and amrap. Keep track of the rounds of the amrap as that will be your score for today.


21 Minute partner Amrap
“Confusion Spell”
Minutes 0-7 
12 Dumbbell Snatches 45/25 50/35 (Alt 50/35)
10 Box Jump Overs
8 Burpees


*Partner 1 works on amrap while partner 2 performs either 16/12 Cal row or 10/8Cal Bike, once Partner 2 finishes cals, they switch and partner 1 picks up where partner 2 left off on amrap*


Minutes 7-14 
Amrap only 


12 Dumbbell Snatches 45/25 50/35 (Alt 50/35)
10 Box Jump Overs
8 Burpees


*Partners may break up work however they want, one partner works while the other rests*


Minutes 14-21 


12 Dumbbell Snatches 45/25 50/35 (Alt 50/35)
10 Box Jump Overs
8 Burpees


*Partner 1 works on amrap while partner 2 performs either 16/12 Cal row or 10/8 Cal Bike, once Partner 2 finishes cals, they switch and partner 1 picks up where partner 2 left off on amrap*


People trying to figure out the                  format of my workouts


Sometimes on Sundays we get to do some fun stuff….sometimes we do thrusters. Thrusters are often a dreaded movement because they can spike the heart rate big time and make all other movements tough. I am hoping this format will make the thrusters more manageable since there is nothing directly after them, and the buy in portion is not unmanageably long. Part B is just a nice and simple finisher. All the movements should be nice and manageable and keep you moving for the entire 10 minutes.


A.) “Sunday not so fun day”
4 rounds 
2 Minute clock each round
70m Farmer carry/ Sled push/ Dball carry
-In time remaining- 
Max Thruster 75/55 95/65 (115/75)
-:30s rest between rounds-


-2 Minute rest between Part A and Part B-


B.) 10 Minute amrap 
4 Shoulder to overhead 75/55 95/65 (115/75)
8 Power Cleans
12 Single leg v ups, tuck ups, V ups
16/12 Cals any machine