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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