Weekly WOD insights 8/24/20


The barbell should be on the lighter side for you today. If you are new to olympic lifting you might want to opt for the front squat instead of the squat clean to maintain a higher intensity. Remember that the longer pieces of cardio are not just reserved for the people who always go advanced. If you feel comfortable tackling the longer runs even though you don’t normally do advanced, then go for it!


3 sets

Deep in thought? Or blown out after a wod?
403m Run (adv 603m)
3 rounds
8 Front squat 75/55 (adv squat clean 75/55) (95/65) (115/75)
10 Box Jump overs (adv 12) (Beef 14)
200m Run


-Rest 1 minute between rounds


Something you may want to consider doing is bringing your own yoga mat. We will have push ups/burpees pretty regularly in our programming, and if you would like to prevent your favorite workout clothes or shorts from getting dirty, just keep a yoga mat in your car for use. You can grab one on amazon for about 15-20 bucks.


A.) 14 Minute EMOM 
2 Clean and Jerks or Snatches


B.) 4 Rounds 
12 Russian Kettlebell Swings 53/35 70/44 (Beef 15 Am 70/53)
8 Down ups (Adv Burpee)  (beef 12 Burpee)
10 Double unders (20) (40)

We worked with some longer cardio pieces with a small buy in to start the intervals. This week I wanted a more even split between the cardio and the amrap. When it comes to workouts like these you can attack it a couple of different ways. You can choose to go a with a more even split between the cardio and amrap or you can opt for a more “chill” pace on the cardio and go HAM on the amrap, using the cardio as more of a recovery piece.


Alternate every 3 minutes for 24 minutes between
– Max cals any machine
-Amrap of
 6 Power Cleans 95/65 (115/75) (135/95)
8/6 Push ups or Floor Press 45/25 (adv 12/9 or 50/35) (Beef 8/6 HSPU)
15 Air squats


*pick up amrap where you left off*



I am a big fan of these shorter work/ higher round workouts. I think they yield better intensity and it provide a different stimulus than yesterdays workout. We have limited toe to bar spots, if they are all taken, go ahead and opt for the V-up. It’s still a fantastic way to develop midline strength.


8 rounds 
200m run or 250/200m row
10 Dumbbell snatches 45/25 (adv alt 50/35) (Beef 14 alt 50/35) (Barbell option: 8 Power snatches 75/55)

10 Sit ups, tuck ups, v-ups (adv 5 T2B) (Beef 8 T2B)

*at some point perform one of the following*
-200m Dball/Sandbag/ Farmers carry 45/25 50/35 (70+/50+)
-210m Sled push 25/0 (50/25) (75/50)


This week we are leaving out front squats for strength, and instead I have decided to put in split squats. Split squats are a great single leg movement that will develop lower body strength. For today you can opt to do dumbbell or kettlebell split squats.


A.) Alternate every 90 seconds for 12 minutes 
-8 ea side split squat
– :40s-1min forearm plank (adv weighted forearm plank) (Beef Weighted hollow hold)


B.) 4 rounds 
1 minute max wall balls
:30s rest
1 minute to perform 200m med ball carry
:30s rest


*score total wall balls*


Similar to Monday’s workout, the barbell should be on the lighter side today. You will be cycling the barbell a lot today so choose a weight you feel confident handling even when you are fatigued. The 90 second rest is a bit longer than you would usually get so don’t be afraid to push a bit more than usual today.

4 Cycles
4 minute amrap 
6 deadlifts 75/55 (95/65) (115/75) (135/95)
5 Hang power Cleans
4 Shoulder to overhead
8 Box Jumps


-Rest 90 seconds between cycles-
*Pick up where you left off each cycle*




10 Minute alternating emom
-Max Goblet squats 53/35 (70/44)
-Max double unders or singles


-Directly into-


10 minute alternating emom 
– Max Russian Kb swings 53/35 (70/44) (Am swings 70/53)
– Max Calories any machine


*Score Swings/Squats/Cals together, score double unders separately*