Weekly WOD Review – 12/28/20

Monday

 

25:00 AMRAP

10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53)

8 Air Squats

6 Burpees

 

– At 0:00 complete a 403m Run (800m)

 

– At 5:00 complete 30 Double Unders (100) (200)

 

– At 10:00 complete a 200m Run (403m)

 

– At 15:00 complete a 1:00 Plank

 

– At 20:00 complete a 200m KB Run

 

Coaching Notes:

– A good goal would be to try and complete 2 to almost 3 rounds after each “Task”

– Each “Task” will vary the amount of time you have left on the AMRAP, stay on your toes and keep moving!

 

 

Tuesday

 

A)

Time Trial (Pick 1):

100 Cal Bike

2k Row/Ski

1 Mile Run

 

B)

Back Squat

5-5-5-5-5

 

*Compare to 12/18/20 & 12/24/20

 

C)

4 Rounds

12 Overhead Plate Sit Ups

20 DB L Crunches

– rest as needed –

 

Coaching Notes

– Time trial is first this time around

– If you compare your strength numbers to the previous 2 weeks, you may notice a difference in load…That’s ok. Your legs are more fatigued this time around.

– Finish the day off with a little core circuit before you leave, feel free to start/complete Part C when you are done and cleaned up from Part B

 

Wednesday

 

A)

10:00 Alt EMOM

1) 1:00 Max Goblet Lunge 53/35 (Barbell Lunge 95/65) (Front Squat + Front Rack Reverse Lunge + Front Rack Reverse Lunge 95/65)

2) 1:00 Core Movement

 

– 5:00 Rest –

 

B)

10:00 Alt EMOM

1) 1:00 Max Wall Balls

2) 1:00 Max Box Jumps

 

Coaching Notes:

– Pick any sort of Core Movement you’d like to work on in Part A

 

 

Thursday

 

3 Rounds

20 Cals any Machine

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

603m Run (800m)

 

Coaching Notes:

– Pacing. Don’t Quit. Keep Going. Get the Work Done.

– 🙂

 

 

Friday

 

A)

Strength Focus:

 

Every 1:30 for 15:00

2 x (1 Power Clean + 1 Push Jerk)

 

Conditioning Focus:

 

Every 1:30 for 15:00

3 TnG Clean & Jerks

 

B)

21-15-9

DB Thrusters

200m Run

 

RxD: Pick your own pair of DBs

Adv: 45-50/25-35

Beef: 55/45

 

Coaching Notes:

– You’ll have a Strength or Conditioning Focus for your EMOM today, depending on what you would like to work on…do that!

– Try to pick a pair of DBs for Part B that will allow you to do each round in no more than 2 sets

 

 

Saturday

 

5 Rounds

403m Run

10 Goblet Squats 53/35 (12 Front Squats 95/65) (15 Overhead Squats 95/65)

10 Cals any Machine (12) (15)

– rest 2:00 –

 

Coaching Notes:

– Intervals

– Weight should allow you to complete reps unbroken

 

 

Sunday

 

Every 4:00 for 20:00

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

12 Sit Ups (6 Toes to Bar) (12 Toes to Bar)

9 Burpees (Bar Facing Burpees)

Max Rep “Your Choice” in remaining time

 

“Your Choice” Options (Pick 1):

– Cals any Machine

– Jump Rope

– Deadball Bearhug Squats

– MB Slams

– Pull Ups

– Bar or Ring Muscle Ups

– Box Jump Overs

– Wall Balls

– Core

– Battle Rope Slams

– Jumping Jacks

– You get the idea, anything you can think of that could be fun and out of the box 🙂

 

Coaching Notes:

– I’m shooting for about 2 – 3 minutes of work before the max rep portion

– No rests, continuous work

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