CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review – 1/4/21

Monday

 

3 Rounds

30 Cals (40) (50)

20 DB Step Ups 45/25 (30 DB Step Ups 50/35) (40 DB Step Ups 50/35)

10 Burpees (20) (30)

 

*Only 1 DB needed for today’s workout

 

Coaching Notes:

– I’m shooting for about 5-8 minutes per round

– Keep your head down, keep working, you’ll be good!

 

 

Tuesday

 

A)

Every 1:30 for 15:00

 

Strength Option:

2 x (1 Squat Clean + 1 Split Jerk)

 

Conditioning Option:

2 TnG Squat Clean Thrusters

 

B)

Power Cleans 95/65 115/75 135/95

200m MB Carry 20/14

Front Squats 95/65 115/75 135/95

200m MB Carry 20/14

Thrusters 95/65 115/75 135/95

200m MB Carry 20/14 (403m)

 

RxD: 15-12-9

Adv: 21-15-9

Beef: 21-15-9

 

Coaching Notes:

– Pick between a Strength or Conditioning Focus for your EMOM today

 

 

Wednesday

 

20:00 Alt EMOM

1) 5 Deadlifts 155/105 185/135 225/155

2) :30 Max Push Ups (Handstand Push Ups) + :30 Core Work

3) 1:00 Max Jump Rope

4) 1:00 Max Air Squats (Alt Pistols)

 

Coaching Notes:

– Pick a core movement of your choice for today’s 2nd station

 

 

Thursday

 

A)

Back Squat

5-5-5-5-5

*Ascending

 

B)

Every 3:00 for 15:00

2:30 Max Cals any Machine

 

Run Option: 403m

 

Coaching Notes:

– As usual, depending on the class size and number of available squat racks, feel free to Front Squat or Deadlift

 

 

Friday

 

10 Rounds

200m Run

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

5 Burpees (7) (10)

 

Coaching Notes:

– Mix n’ Match if needed

– 20-25 minutes

– Similar to Monday, just keep working and you will be done before you know it!

 

 

Saturday

 

21:00 AMRAP

Deadlifts 95/65 115/75 135/95

Front Squats 95/65 115/75 135/95

Box Jump Overs

Cals any Machine

 

RxD: 15-12-9-18

Adv: 18-15-12-21

Beef: 21-18-15-27

 

 

Sunday

 

A)

7 Rounds

:30 Wall Balls

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

:30 Rest

 

– rest 3:00 –

 

B)

7 Rounds

:30 Cals any Machine

:30 Core

:30 Rest

 

– rest 1:00 –

 

C)

2:00 Plank or Wall Sit

*Rest when needed, do your best

 

Coaching Notes:

– Everyone will do Part C together (no need to go unbroken, short rests when needed should work)

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