WOD Overview – Week of 1/10/2022

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Monday

Happy Monday! Starting the week off with some quality strength work. For those of you that got to test your 1rm back squat out a few weeks ago it’s time to put your percentages to work with sets at 75-80%. Not sure what your 1rm is? No problem, warmup to a challenging weight in which you can still maintain good mechanics and work that weight across all sets. In addition to the barbell we will be working some strict pulling strength in between all sets, a perfect time for those of you who want to learn how to rope climb to work with a coach. Part b is meant to be a fast paced finisher, so make sure you select a thruster weight that allows you to go unbroken and push that pace!

A) E3Mx15min (5sets)

5×3 Back squats across (75-80ish%)   *superset with 5 sets of 5 strict pull-ups/c2b/or rope climb practice

B)3RFT:

10 thrusters (rx:75/55)(adv:95/65)(beef:115/75)
200m run
1 rope climb (adv:2rc) (beef:2 short rope climbs)

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Tuesday

Get ready to spend some time snatching today, we are testing out your cycle rate under fatigue! Cals on the machine should take roughly 1-1:15, pullups :20-:30, giving you at least :30-:45 on the snatches. Bison peeps or anyone that wants to have some fun and do the descending weight scheme can go off of their own individual 1rm percentages, so the barbell weights are personalized to each persons fitness level. Steady singles on the first few intervals but be ready to switch gears towards the last few to rip and grip that barbell.

5 rounds for max reps
Against a 2:30/1:30 rest

Cals any Machine (15/12)(20/15)(22/18)
12 Pullups (adv:c2b)(beef:6 bmu)(bison:3 ring Mu)
Max power snatch (rx:75/55)(adv:75/115)(beef:135/95)(bison:descending weights 80%-70%-60%-50%-40% of 1rm snatch)

Wednesday

It’s deadlift day! Spend some time working up to 70-75% of your 1rm deadlift and hit that weight across all sets. In addition I’ve included some pressing or handstand work. Instead of giving peeps a prescribed number or distance to target, your going to try to hit :30 seconds of max reps. Use your first round as a base and try to target as close to that number or distance for the remaining sets. For part b, the goal is to have roughly :60 seconds (slightly less once fatigued) to max out the Db snatch, so choose a burpee box jump over rep scheme that will help you attain that time.

A) Alternating 14 min emom

  1. 5 deadlifts (70-75%)
  2. :30 max pushups (handstand push-ups)(handstand walk)

B) 3 rounds against a 3 min clock

200m
8 burpee box jump overs (10)
Max Dumbell snatch in the remaining time (rx:40/25)(adv:Alternating 50/35)(beef:Alternating 70/50)

-1 minute rest-

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Thursday

It’s odd object and conditioning fun today! Three different conditioning variations mixed with three different odd object tasks for a wide variety of stimuluses. Pick a conditioning number that challenges you to work for :45-:50 seconds of each minute and then hit a steady pace for the strongman work. Don’t underestimate those double kettlebell front rack lunges, It’s un-paralleled with how it helps people learn to appreciate FULL-body tension. The anterior placement of the load forces the core to fire like crazy and helps to promote ideal positioning of the torso. Feel free to start this workout at any of these three stations and be ready to move along to the next after a short 1 minute rotation time.

8 min alternating emom

  1. Assault bike cals (rx:10/8)(adv:12/10)(beef:15/12)(tall guys and gals 18/15)
  2. Max effort Dball cleans

-1 minute rest

8 min alternating emom

  1. Row cals  (rx:12/10)(adv:14/12)(beef:16/13)(tall guys and gals 20/15)
  2. 70m Sled push (rx:45/25)(adv:70/35)(beef:90/55)

-1 min rest-

8 min alternating emom

  1. 200m run
  2. Max effort Double kB front racked lunge

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Friday

We are working the 3 position clean today to serve as more of a technique exercise that reinforces proper position in the pull at the hang positions. Start out with roughly 50% of your 1rm clean and drill the proper mechanics of each position. If all feels great feel free to start adding load to the bar. Beefy peeps that are confident with their lifting mechanics can skip the emom and try to hit a max for the complex within the 15 minute time frame (touch and go of course). For today’s part b target a front squat weight that allows you to go unbroken on each set, light and fast is today’s intent. For those still working on gaining the skill to rep high volume sets of Pull-ups in a workout, choose the rx or advanced option to keep the intensity high. For those confident with the volume choose the beef or bison route but remember the intent is high intensity so keep the breaks to a minimum and hold on!

A) E:90 x 15 min (10 sets)

High hang clean Clean + hang clean + Clean *Beefy 15 min to establish a max for the complex

B) Rx and Advanced-
15-12-9-6-3
Front Squats (rx:95/65)(advanced:115/75)
*5 Pull-ups after each set of front squats

Beef and Bison-
15-12-9-6-3
Front squats(135/95)(155/105)
Pullups(beef)(bison:C2b)

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Saturday

With the open fast approaching it’s time to work that volume (100 to be exact 😉). For our rx peeps this workout start with 30 reps of each movement so you can get the large chunks of work done while your a tad more fresh. For our advanced and beefy studs the order is switched so you hit that heavier volume at the end of the workout when your the most fatigued. No matter what level, planning to break up movements based on your skill level is key, do not go to failure especially on those toes to bar. Don’t forget to protect those hands on this one!

For time:

800 Run

1 round
30 WB
30 Russian Kbs (rx:45/26)(adv: Russian 53/35)(beef: American 53/35)
30 hanging knee tucks (adv:T2b)

600m run

2 rounds
20 WB
20 Russian Kbs (rx:45/26)(adv: Russian 53/35)(beef: American 53/35)
20 hanging knee tucks (adv:T2b)

400m run

3 rounds
10 WB 10 Russian Kbs (rx:45/26)(adv: Russian 53/35)(beef: American 53/35)
10 hanging knee tucks (adv:T2b)

200m run

*Beef and Bison go in backwards order but keep the runs in the same format as rx and advance peeps

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Sunday

Taking a break from the barbell today to work some conditioning with a sneaky Dumbbell DT sandwiched right in the middle. Today’s workout is meant to push the volume in different movements so challenge yourself to keep moving, even when you start to question why the hell you do this stuff in the first place. For the Dumbbell DT portion break up the movements methodically otherwise that grip is sure to go ‘bye bye’ but remember breaks should be short and purposeful, so take a breath and get back to it. 30-35ish min cap on this one.

For time:

500m Row (adv:750)(beef:1000)
50 double unders (adv:100)(beef:150)
20 burpees (adv:25)(beef:30)

-then-

5 rounds
12 Dumbell deadlifts(rx:you pick) (adv:40/25)(beef:50/35)
9 Dumbell hang power cleans
6 Dumbell shoulder to overhead

-then-

20 burpees (adv:25)(beef:30)
50 double unders (adv:100)(beef:150)
500m Row (adv:750)(beef:1000)

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