Weekly WOD Review – 11/29/21

Monday

For this workout, it’s important to make sure your heart rate doesn’t elevate too much during the first 10:00. You’ll definitely want to have plenty of energy left for when the rounds get into the larger numbers towards the end. There are a few things you can do to ensure you make it through the first 10:00 of the workout under control:           

  • Think about a 70% – 75% effort for the first 10:00. As a good rule of thumb, if you can hold a conversation with someone else while exercising, that is roughly around 70%.
  • Wall Balls will elevate your heart rate exponentially if you do too many at one time. Make sure you don’t bite off more than you can handle. It’s ok to drop the ball and take a couple breaths or so to get control of your heart rate.
  • Select a DB weight that will allow you at least 10 Box Step Overs before setting the DB down. Use the weights down below as a reference, but please scale accordingly.

 

A)

 

20:00 AMREP

5 Cals

5 Wall Balls

5 Single DB Box Step Overs 40/25 50/35

 

10

10

10

 

15

15

15

 

20

20

20

 

*Continue increasing each round by 5

 

**Score = Total Reps

 

Tuesday

Strength training days are just as important as our conditioning days. Here we develop the necessary strength our body needs to sustain longer bouts of exercise in the future. Deadlifts are a fundamental movement as it helps us learn how to essentially “pick” things up off of the ground. Additionally, you’ll have the opportunity to pair your Deadlifts with a Pressing Movement which can vary from simple to complex (see list below).

For Part B. Choose your complexity of Pull Ups, and feel free to load the sled or carry an object as light or heavy as you’d like. Think of this workout as more of an Accessory-esque type. Move for quality and the goal is at least 3 rounds.

 

A)

 

14:00 Alt EMOM

1) 5 Deadlifts

2) [Select 1 Pressing Movement]

 

Pressing Movements:

5-10 Push Ups

5-10 Handstand Push Ups

5-10 Ring Dips

:20 – :30 Handstand Hold

10′ – 50′ Handstand Walk

 

B)

 

8:00 AMRAP

8 Pull Ups (8 Chest to Bars) (4 Muscle Ups)

70m Sled Push – or- Odd Object Carry

 

*Minimum Work Requirement: 3 Rounds

 

Wednesday

Today is a great opportunity to apply your weightlifting to some simple cardio movements. When the barbell is involved in these types of workouts, it’s important to remember your fundamentals. It’s easy to get caught up in the atmosphere of the class, and that’s ok, but just be sure to reign it in when it’s time to pick up the bar. To ensure you have the correct load, it’s important to follow a couple of things since you’ll be using the same weight for both barbell movements:

  • Be sure that you can perform 5 Power Cleans (Touch ‘n Go or Singles) in :30 or less.
  • Be sure that you can perform 5 Front Squats without putting the bar down – with your selected Power Clean weight.

 

3 Rounds

20 Cals

15 Power Cleans 95/65 115/75 135/95 155/105

403m Run

15 Front Squats 95/65 115/75 135/95 155/105

 

*Score = Total Time

 

Thursday

The Push Press is important in that it teaches us how to properly use our legs to drive the bar up and overhead. Today you’ll have the opportunity to practice/learn the Push Press from the rack, which will give you more energy for the movement itself. I encourage you to do your best when establishing or developing movements like this, as we typically see overhead movements in our conditioning workouts as well. You’ll pair your Push Press with some sort of Pulling Movement that varies in complexity (see list below).

For Part B, you’ll use a plyometric movement to elevate the heart rate and then you’ll choose a core movement to couple with that. Here you’ll get a chance to increase your midline endurance and its ability to stay strong/perform complex movements even when fatigued.

 

A1)

 

Push Press

3-3-3-3-3

*Ascending

 

A2)

 

Select 1 Horizontal Pulling Movement:

3 x 12 Barbell or DB Bent Over Row

3 x 12 Ring Rows

 

B)

 

7 Rounds

:30 Single Unders -or- Double Unders

:30 [Select 1 Core Movement]

:30 Rest

 

Core Movements:

Plank

Hollow Hold

Sit Ups

Toes to Bar

 

Friday

Back Squats are one of the best ways to help build overall leg strength, so it’s an important movement to become proficient at. For today’s session, you’ll use the same weight for the EMOM. If you happen to have a 1-rep max, then you’ll use 80% as a reference. If you do not have a 1-rep max, it’s important to work with your coach as they will guide you to the correct load for this workout. 

If you’d like to turn your Strength workout into a Conditioning workout, feel free to add a 200m or 403m run before your 5 Back Squats. For this option, be sure to select a weight that is around 70% or work with your coach to help find a good starting point.

For Part B, the goal is to rack up as many calories on your machine as possible in 9:00. You’ll have some prerequisite movements before you can hop on your machine, but that should only take 1:00 – 2:00. Be sure to select a KB weight that allows you to perform at least 15 KB Swings without setting the KB down. You’ll repeat the process at the 3:00 and 6:00 mark.

 

A)

 

Strength Option:

 

Every 3:00 for 15:00

5 Back Squats

*Across ~80%

 

Conditioning Option:

 

Every 3:00 for 15:00

200m Run -or- 403m Run

5 Back Squats

*Across ~70%

 

B)

 

Every 3:00 for 9:00

20 Russian KB Swings 53/35 (American KB Swings 53/35) (American KB Swings 70/53)

10 Burpees

Max Cals in remaining time

 

*Score = Total Cals

 

Saturday

For today’s workout, it’s important to understand how to prevent your heart rate from elevating too high in the beginning. This workout in specific is tricky as you are dealing with relatively large numbers of repetitions. As a good rule of thumb, try to manage your heart rate/intensity for at least 10:00. Here are a couple of things you can do when dealing with relatively large numbers and trying to stay in control of your heart rate:

  • The more reps you perform at any given time, the more energy it takes up. You may want to experiment with performing 5 reps or so then taking a quick break before repeating. Ultimately, find what works for you.
  • Use the run as an “active recovery” and check in with yourself to see how you’re doing.
  • Have some mental strategies to keep you moving, don’t have any? Chat with your coach, they have tons!

 

20:00 AMRAP

200m Run

20 Wall Balls

10 Pull Ups (10 Chest to Bars) (2 Rope Climbs)

 

*Score = Total Rounds

 

Sunday

Today is an opportunity to combine EVERYTHING! You’ll have some cardio, weightlifting, and gymnastics all in one! To be successful in this workout, here are a few things to keep in mind:

 

  • It’s important to understand which movements you may or may not be proficient at, as these are the places you want to have the most energy for.
  • With the overall complexity of this workout, it’s important to make sure you avoid letting your heart rate get too high within the first 10:00.
  • The tricky part, you have 3 relatively short workouts that will undoubtedly try and entice you to go fast. Good Luck!

 

20:00 AMREP

 

21-15-9

Cals

Deadlifts 95/65 115/75 135/95 155/105

 

15-12-9

Hang Power Cleans 95/65 115/75 135/95 155/105

Sit Ups -or- Toes to Bar

 

12-9-6

Bar Facing Burpees

70m Run = 1 Rep

 

*Back to the top if time remaining

 

**Score = Total Reps

 

 

 

 

 

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