Weekly WOD Review 6/21/21

Monday

If you attended class last week, you have another chance to practice your Push Jerks today. If you feel comfortable with the Push Jerk, or if you would like to learn the Split Jerk, you’re more than welcome to do that as well! Similar to the past few weeks, you’ll have the option to add a run before your lift to give you more of a conditioning stimulus. Have caution adding in a stimulus that elevates your heart rate while you’re still learning a new skill. More times than not, individuals tend to learn bad habits when they’re not prepared enough.

 

 

A)

 

Strength Focus –

 

Every 1:30 for 15:00

1 Squat Clean + 1 Push Jerk -or- Split Jerk

 

 

Conditioning Focus –

 

Every 1:30 for 15:00

70m Run (140m) (200m)

1 Squat Clean + 1 Push Jerk -or- Split Jerk

 

 

B)

 

10:00 AMRAP

10 Russian KB Swings 53/35 70/44 (15 American 53/35) (15 American 70/53)

70m Farmer Carry* (140m)

15 Double Unders (25) (35) (45)

 

*Select an additional KB or DB of similar weight

 

 

Tuesday

Goal today is to accumulate as many burpees as possible in four minutes. After a one minute rest, you’ll repeat the process for a total of five rounds. Shooting from anywhere between 1:30 to :30 of burpees per round!

 

 

A)

 

Every 5:00 for 25:00

 

4:00 AMREP

140m Run (200m) (403m)

7 Power Cleans 95/65 (10 Power Cleans 95/65) (10 Power Cleans 115/75) (10 Power Cleans 135/95)

6 Pull Ups (Chest to Bars) (1 Rope Climb) (1 Short Rope Climb)

Max Burpees in remaining time (Bar Facing Burpees)

 

 

B)

 

Optional Accessory

 

 

Wednesday

There is an opportunity to learn the Overhead Squat if you’d like, or feel free to practice your Front Squats more today. You’ll have the choice to strictly focus on strength or add a small amount of conditioning stimulus as well.

 

If focusing on strength, it is very important to rest and recover as must as possible before each set. It may seem boring, but it will help you stay safe as your progressing or continuing to learn the movement.

 

If focusing on conditioning, try and stay consistent with your calories. This is a good test on combining two different means of power output.

 

 

A)

 

Strength Focus –

 

Front Squat -or- Overhead Squat

4-4-4-4-4-4

*Rest 3:00 in between sets

 

 

Conditioning Focus –

 

10:00 Alt EMOM

1) :30 Max Cals

2) 2 Front Squats -or- 2 Overhead Squats

 

 

B)

 

For Time:

 

21-15-9

Wall Ball

Cals

 

 

Thursday

This may seem like a new format to some, but I assure you it’s pretty straight forward! You’ll essentially perform the same 3:00 AMRAP for a total of 5 sets. The reps are relatively small, so it’s important to keep moving and avoid too much muscle fatigue early on. After each 3:00 AMRAP, you’ll have a 1:00 rest and you’ll pick up the next 3:00 AMRAP where you left off. At the end of the day, you’ll have 1 score!

 

 

A)

 

5 Cycles

 

3:00 AMRAP

3 Deadlifts 135/95 185/135 225/155

6 Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)

9 Cals

 

*Rest 1:00 in between cycles

 

**Pick up where you left off

 

 

B)

 

Optional Accessory

 

 

Friday

Today you’ll go through a guided fitness adventure. The volume for each movement is relatively low, so feel free to push the pace as you see fit! You’ll get a little shoulder pump, work on your glutes, throw in some accessory work, and cardio all within the span of 30 minutes. Boom!

 

 

A)

 

7 Rounds

 

:30 Max Shoulder to Overheads 75/55 95/65 115/75 135/95

:30 Max Air Squats

:30 Rest

 

– 2:00 rest –

 

 

B)

 

3 Rounds

:30 Wall Sit

:30 Plank

:30 Max Sit Ups -or- Hanging Knee Raises (Toes to Bar)

:30 Rest

 

– rest 2:00 –

 

 

C)

 

4 Rounds

200m Run (403m)

10 Walking Lunges (Barbell Lunges 95/65) (Barbell Lunges 115/75) (Barbell Lunges 135/95)

 

 

D)

 

Optional Accessory

 

 

Saturday

It is important to manage your heart rate as best as you can for 21:00. This means, that you’ll have to slow down or speed up as needed. Good learning opportunity in terms of understanding your own pace. A quick side note: 1 Power Clean + 1 Hang Squat Clean = 1 Rep for you Beefy folks!

 

 

A)

 

21:00 AMRAP

21 Cals

15 Burpees (Bar Facing Burpees)

9 Power Cleans 95/65 115/75 (1 Power Clean + 1 Hang Squat Clean 115/75)

6 Pull Ups (Chest to Bars) (Muscle Ups)

 

 

B)

 

Optional Accessory

 

 

Sunday

Shooting for about 15:00 – 22:00 of total work. The volume is similar to the other 3 rounds workouts over the past few weeks, the only difference is that the run is broken up a little differently. See how it feels!

 

 

A)

 

3 Rounds

403m Run

20 Goblet Squats 53/35 70/53 (DB Squats 50/35)

200m Run (403m)

20 Sit Ups -or- Hanging Knee Raises (10 Toes to Bar) (20 Toes to Bar)

 

 

B)

 

Optional Accessory