CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 4/13/20

Hello everyone!

Just a few reminders moving forward in this week…

1) All conditioning workouts will be incorporated into our Zoom classes online.

2) All strength workouts will NOT be incorporated into our Zoom classes online.

Other than that, enjoy the workouts for week 2 of 4! All coaches will have modifications depending on your available equipment for the classes, do don’t worry if you don’t have all of the equipment in the workout! Lastly, if you do plan on doing the strength portions this week, please be safe and smart!

Monday

 

Strength Week 2 –

You will increase your load from last week by 3-5% this time around. If you were not able to complete this workout last week, go ahead and start at 70% of your 1RM and follow the same progression moving forward. If you do not have a 1RM, perform all your sets at an easy to moderate weight as you will you this as a starting point for the upcoming weeks.

 

Every 1:30 for 15:00

3 Back Squats +3-5% from week 1

 

Conditioning –

Your conditioning session some interval training. You will work for 3:00 and then have 1:00 to rest in between sets. There will be a total of 5 cycle, or sets, that you will complete. For each cycle you will pick up where you left off for one giant score at the end. As usual, I’ve included options for you depending on the equipment you have available.

 

5 Cycles (3:00 Work/1:00 Rest)

 

5 Goblet Squats (Front Squats 95/65) (Power Cleans 115/75)

7 KB Swings (Power Cleans 95/65) (Power Cleans 115/75)

9 Burpees (Bar Facing Burpees)

 

*Start each cycle where you left off

 

 

Tuesday

 

Strength Week 2 –

Compare your power cleans to week 1. No need to “go for” heavier loads, but instead shift your focus to how you feel when you complete the EMOM. Take not of how you feel over the load for now, and work on your mental game. There will be plenty of time to “go for” heavier loads down the road.

 

Every 1:30 for 15:00

2 Power Cleans

 

*Compare to week 1

 

Conditioning –

For this workout, you’ll have a chance to maximize the lunges and pushups. The run and wall sit are there as active recovery stations, so use this time to settle your heart rate and get yourself back together. Again, I’ve included options depending on the equipment you may have available.

 

Alt Every 1:00 for 20:00

1) 1:00 Max Alt Lunges (Goblet Lunges) (Front Rack Lunges 75/55)

2) 1:00 Max Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)

3) 1:00 200m Run

4) :40 Wall Sit (Goblet Wall Sit)

 

*Run ~:30 Out and ~:30 In

 

 

Wednesday

 

Strength Week 2 –

Compare your work to last week if you were able to complete it. If not, go ahead and build to a challenging 5 repetitions today. Remember, building to a challenging set doesn’t mean a 5RM. Keep going until you feel you can’t complete the set without significant compromise.

 

Every 2:00 for 16:00

 

5 Front Squats

 

*Compare to week 1

 

Conditioning –

You’ll work through this descending rep workout for 12:00, if you complete the round of 1’s head back to the 10’s and see how far you can go! This will be a good spicy challenging when you approach the end. For the second portion of the conditioning session, you’ll finish with an easy ab circuit to make sure you can stabilize under fatigue after the first part.

 

A)

12:00 AMREP

10-9-8-7-6-5-4-3-2-1

DB Snatches (Alt DB Snatches) (Power Snatch 75/55)

Sit Ups (Toes to Bar)

10 Double Unders (15) (20)

 

– rest 2:00 –

 

B)

4 Rounds

:30 Plank

:30 Knee Tucks (V-Ups)

:30 Plank

:30 Rest

 

 

Thursday

The focus for today will be to maximize the 1:00 of work and challenge yourself to recover as best as possible in :30. The quicker you can recover, you’ll be able to perform those longer workouts more efficiently.

 

7 Rounds

:30 Max Single Arm DB Push Press (DB Push Press) (Push Press 75/55)

:30 Max Jumping Air Squats

:30 Rest

 

– rest 2:00 –

 

7 Rounds

:30 Max KB Swings (Power Cleans 95/65) (Power Cleans 115/75)

:30 Max Air Squats

:30 Rest

 

 

Friday

 

Strength Week 2 –

Compare this lift session to last week, go off of feel and try to not worry too much about the amount of load lifted. You should be working on your mental game at this point of the cycle. Feeling satisfied and finding the wins even in a not so successful lift session is very important.

 

Every 2:00 for 20:00

2 Clean & Jerks

 

*Compare to week 1

 

Conditioning –

Today you have some intervals in an AMRAP style format. Try and move a little faster than normal during the “working” portion, it should take you about 3 minutes. If it’s taking you more than 4 minutes, scale something down to get it under 4 and closer to 3.

 

20:00 AMRAP

200m Run

15 DB -or- KB Deadlifts (Deadlifts 135/95)

9 Burpees (Bar Facing Burpees)

15 DB -or- KB Deadlifts (Deadlifts 135/95)

200m Run

– rest 1:00 –

 

*Run ~:30 Out and ~:30 In

 

 

Saturday

 

Strength Week 2 –

The first half will sort of have a conditioning stimulus and you’ll settle into more of a strength session towards the second half of the EMOM. The goal here is to recruit a broad range of muscle fibers as you transition from 8s down to 2s.

 

Every 2:00 for 16:00

Set 1: 8 Deadlifts

Set 2: 6 Deadlifts

Set 3: 4 Deadlifts

Set 4: 4 Deadlifts

Sets 5-8: 2 Deadlits

 

Conditioning –

Practice pacing and being consistent for 4 rounds in the first part of your conditioning workout. Then put that practice to use and if you feel comfortable with the movements, then go ahead and push the pace on the second part.

 

A)

4 Rounds

1:00 Max Single Arm DB Thrusters (DB Thrusters) (Thrusters 75/55)

1:00 Plank

1:00 Double Unders

 

– rest 2:00 –

 

B)

For Time:

15-12-9-6-3

Single Arm DB Thrusters (DB Thrusters) (Thrusters 75/55)

15 Double Unders (25) (35)

 

 

Sunday

2:00 test day! Go hard on these if you feel comfortable with the movements. Then for the second part, go ahead and use that info to make your way through the 7:00 AMRAP.

 

A)

2:00 Max DB Snatches (Alt DB Snatches) (Power Snatches 75/55)

 

– rest 1:00 –

 

B)

2:00 Max Sit Ups (DB -or- KB Sit Ups) (Toes to Bar)

 

– rest 1:00 –

 

C)

2:00 Max Alt Lunges (Goblet Lunges) (Overhead Lunges 75/55)

 

– rest 1:00 –

 

D)

7:00 AMRAP

10 DB Snatches (Alt DB Snatches) (Power Snatches 75/55)

10 Sit Ups (DB -or- KB Sit Ups) (Toes to Bar)

10 Alt Lunges (Goblet Lunges) (Overhead Lunges 75/55)

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