CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 5/11/2020

MONDAY
3 Sets of the following

5 Minute AMRAP:
5 Pull-Ups, Pushups, HSPU (ADV: 7) or (Beef: 2 Bar or Ring Muscle Ups)
7 DB Power Cleans (Single or double arm) 45/25, 50/35, or DB Snatch at equiv weights.
9 V-ups, Jack Knives, HRK (ADV: 5 T2B) (Beef: 7 Toes to Bar)

Immediately into:

2 Minutes Max Distance Farmer or Odd Object Carry
Can be DBS, Bags, KBs, held anyway (bear hug, suitcase, overhead etc)

—Rest 2 minutes, and repeat for a total of 3 sets of each—

Strength Option
Back Squat, Front Squat, or Deadlift
4×7
Building upon last week’s squats, or deadlifts, keeping the reps/sets the same but adding 5-10lbs.


TUESDAY

A.)
Skill/Accessories
Alt EMOM for 6 Minutes
– :30-45 Plank or Hollow Hold
– :30-45 Glute Bridges or DB Hamstring Curls  https://www.youtube.com/watch?v=ZHlBSI6JPsA

B.)

“The Strong Mile”
20 Minute Cap
15 Clean and Jerks 95/65, 115/75, 135/95
1 Mile run
15 Clean and Jerks 95/65**, 115/75**, 135/95**
*Ascending option (add 10-20lbs on second set)
No Bar Option
40 Russian KB Swings 53/35 70/44 (ADV: 30 American) or Odd Object Swings
80 (40 Each) Lateral Line hops or over DB or Object
1 Mile Run
40 Russian KB Swings 53/35 70/44 (ADV: 30 American) or Odd Object Swings
80 (40 Each) Lateral Line hops or over DB or Object

WEDNESDAY

A.)”The Devil’s Ladder”
As Far As Possible in 10 minutes
3-6-9-12-15 etc
Devils Press (Single or Double DB) 35-45/15-25, 45-50/25-40)
*20 DU or 40 Single Unders Each Set or 6 BJO or Step Ups Each round

3 Minute RestB.)

“Summer Body Ladder”
As Far As Possible in 10 minutes
3-6-9-12-15 etc
DB Goblet Squat or Lunge (Same weight as DB for DP).
DB or Object Russian Twist Each Side. Same weight as DB for DP).
**40ft (@20-ft down and back) Carry (one or two DBS or Odd Objects!)

THURSDAY
“All Heart”
22:00 CAP!
10 Rounds
5 DB Deadlift 45/25, 50/35 or Barbell 95/55, 115/75, 135+/95+
5 DB STO 45/25, 50/35 or Barbell 95/55, 115/75, 135+/95+
1-5 Burpees (ADV: BFB)
200m Run

 

FRIDAY
“Where are my Keys?”

3 Rounds
*Start each movement (not rest) with 3 Burpees, 3 Box Jump Overs, or Burpee Box Jump Overs
90 Seconds to accumulate as much wall sit, handstand hold, or max distance hs walk
90 Seconds Max Jack Knives, Plank Knee Tucks, HKR, T2B)
90 Seconds Max Distance Row/Bike or 20yard Shuttle Run
90 Seconds Max Pull-ups, Renegade Rows, or DB Bent Row
90 Seconds Rest
Strength Option
Every 90 Seconds for 15 minutes
2 Squat Cleans or Snatches w/ 1 Sec Pause IN CATCH

SATURDAY
Nancy’s Home Cooking!
5 Rounds
400m Run (1:00 out, 1:00 in) or Row or 20 Cal Bike
15 Reps of Either of Nancy’s Menu Options
Nancy’s Menu
-Wall Balls (ADV: 20), (Beef: 30)
– Front Squat, Overhead Squat, Thrusters, or Push Press 75/55, 95/65
– HSPU or Pushups
SUNDAY
Alt EMOM for 10 minutes
Max Cals or Distance any machine or outside
Max Reps Power or Squat Cleans 95/65, 115/75, 135/95Rest 2min.Alt EMOM for 10 minutes
Max Cals or Distance any machine or outside
Max Reps Grunt WorkGrunt Options:
– Pull-ups, Muscle Ups, Holds
– Odd Object Over Shoulders
– Odd Object Carries
– Lunges
Functional Strength Option
3 Sets of Each for QUALITY 
3x8e DB Z-Press
3×8 Dual DB RDL
3×8 Banded Deadlifts with 2 second hold at top or Barbell Hip Thrusts
3×8 Single Arm DB Press or Floor Press

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