Weekly WOD Review 9/26/22
MONDAY
This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I’d like you to pick a weight you can cycle or do fast singles around the same pace throughout the entire workout and maybe a little faster as the workout goes along. The wall balls are a nice break from the action but will definitely contribute to some solid leg fatigue on the later runs/rows. I am shooting anywhere between 18:00-23:00 depending on your barbell weight and wall ball choice. Keep note of bison ascending weight AND that there is ONE ROUND at the end. The workout has a total of 10 rounds. Don’t be a round short!!!!!
“Triple Decker”
3 Rounds
200m Run or 250/200m Row
4 Ground to Overhead 95/65, 115/75, 135/95, (Bison: 135/95)
—
20 Wall Balls (ADV: 30) (Beef: 40) (Bison: 50)
—
3 Rounds
200m Run or 250/200m Row
4 Ground to Overhead (Bison: 155/105)
—
20 Wall Balls (ADV: 30) (Beef: 40) (Bison: 50)
—
3 Rounds
200m Run or 250/200m Row
4 Ground to Overhead (Bison: 165/115)
—
20 Wall Balls (ADV: 30) (Beef: 40) (Bison: 50)
—
1 Rounds
200m Run
4 Ground to Overhead (Bison: 185/125)
TUESDAY
This format for part A is an opportunity to work on skill progressions for gymnastics during your heavy squat for the week. 5 minutes should be plenty of time to do the squat and the muscle up progression BUT, be sure to work with the coach on which is best for you. TIP.. if you simply need to be stronger at your fundamentals, keep it simple and go pushups or dips. It will get you to your first muscle up quicker if you work on the simple strength. For those of you who are ready for some transition work, ask the coach how many reps you should do. I’ve included videos on the progressions if you want to practice some before class. Get warmed up up good early today!
A.) Every 5 minutes for 25 minutes
– 5 Back Squats, Front Squats, or Overhead Squats
– Muscle Up Gymnastics Skill or Drill Progression
*Pushing Gymnastic Progressions options (assisted or unassisted)
1.) 5-10 Pushups
2.) 5-10 Ring Pushups https://www.youtube.com/watch?v=FRiiZRhapeU
3.) 5-10 Ring Dips https://www.youtube.com/watch?v=wskht2Xj8HA
4.) 3-5 Butt Banded Muscle Up Transition https://www.youtube.com/shorts/whXoACKU82E
5.) 3-5 Muscle Ups
B.)
Partner Finisher
Work can be split up HOWEVER. One person works at a time.
3 Rounds
20 Calorie Bike
20 DB Snatches 45/25, 50/35, 70/45
*Cashout with 200m medball carry
WEDNESDAY
This is similar to Bri’s format on Sunday but with a slightly longer time domain. I shooting for you all to finish each round aroun 3:30-4:30. As I always say with these “Rest” workouts, 1 minute is not a bunch of time, so folks BE SURE to pace this as a 20+ minute workout. The rest is really to encourage consistency on the runs/machines each round. Given the small reps on DL, don’t be afraid to go heavier than normal today! Take the workweek stress out on that barbell!
6 Rounds
403m Run or Machine Equivalent
5 Deadlifts 185/125, 225/155, 275/185, 315/225
7 Pullups (ADV: C2B or 3/1 BMU) (Beef: 5/3 BMU) (Bison 7 BMU)
9 Box Jumps (ADV: BJO)
-Rest 1 minutes-
THURSDAY
The push press/jerks are encouraged to be from the rack so you can work on the push press/jerk itself but the floor is OK too. The week has quite a few things from the floor so I wanted today’s oly to be a break if possible. If the minute on the bike calories bleed over too quickly, adjust the reps down. I’d like a good comfy set on the barbell each time. Keep note of the reverse order on the finisher, and if you need to have some Rxers go backwards they can do that.
A.)
Alt EMOM for 16 Minutes
– 3 Push Press or Push Jerk (ADV: 1 Push Jerk or Split Jerk)
– 7-9 Calorie Bike (ADV: 10-12) (Beef: 13-15 Calories)
B.)
Rx’d/ADV
750m/500m Row (ADV:750mf)
20 DBall or Sandbag over Shoulders
403m Run
3 Wall Walks or 1:00 Plank Hold or HS Hold
Beef
5 Wall Walks
403m Run
100ft HSWalk (Bison: 150ft HSW)
1000m Row
FRIDAY
The buy-in should take around 8-13 minutes. I don’t want to leave you an eternity for the ascending AMREP because it can get muscle-endurance limiting, but I know that jump rope abilities might dictate this. Challenge yourself on the double unders/jump rope today. One, it’s good for practice and 2, you won’t be on the AMREP so quickly 😉 As always with hang power cleans, let’s keep them looking good…. and not ugly. Coach with advise.
24 Minutes Clock
5 Rounds
200m Run or Row
7 Hang Cleans 95/65, 115/75, 135/95, 155/105
20 DU (ADV: 40) (Beef: 60)
Ascending AMRAP in time remaining
3 Toes to bar
3 Burpees
3 Cal Machine
6
6
6
9
9
9
etc
SATURDAY
For today, I really want you to up your pushup game. I’m hesitant to scale reps down too much. Of course, if you need to cut down the reps each round by 3-6 pushups to go more unassisted, I’m OK with that. BUT, I think volume with bands, in addition to banging out a few unassisted when possible, is the key to success on pushups! The more you can withstand… with good technqiue of course, the better you get! You could set up a band or bench next to your station, start unassisted and then jump into the scaling to finish out the remaining reps if needed or slowing down too much. The lunge weight should be something unbroken or one short rest early on.
800m Run or Machine Equivalent
21 Russian KB Swings 53/35, 70/44, (Beef: 27 American 70/53)
21 Barbell Lunges 75/55, 95/65, (Beef: Overhead Lunges 95/65)
21 Pushups, Handstand Pushups, or Ring Dips
1 Rope Climb (ADV: 2 or 1 Short/legless) (Beef: 2 Short Rope)
403m Run or Machine Equivalent
15 KB Swings (ADV: 18) (Beef: 21)
15
15
1
800m Run or Machine Equivalent
9 (ADV: 15) (Beef: 18)
9
9
1
SUNDAY
I wanted a longer working time domain today while also incorporating going heavy within the workout. I think Sunday is a good time to shoot for these, hence the BUFFET TALK. To clarify the AMRAP, you will open with a run, the 70m carry or sled, and then the 3 rounds of DP/Pullups/WB. After the 3rd round, you go back to the run/70m part and start a new “round”. At the 15:00 mark, everyone stops the AMRAP and goes to the barbell. At 20:00, you start the AMRAP where you left off. Be sure to give ample warmup before the wod starts on the barbell. *Choose a load on the devil press that allows you to transition quickly through each set. No more than 10 sec bt reps.
AMRAP in 30 minutes
400m Run or Machine Equivalent
70m Farmer Carry or Sled Push
3 Rounds
4 *Single Arm D;evils Press (ADV: Double)
6 Pullups (ADV: C2B)
8 Wall Balls
@ Minute 15:00, 5 minute clock to reach a heavy 2 Rep Front Squat from the floor.
