The Triple DUB (Weekly WOD Word) 12/7/20
Monday
Rounding off this strength cycle I am cutting it down to threes. The first time we did 3’s this month they were paused so you can see if you were here to do them. If you were, you can compare your scores and see if there’s a big discrepancy between the two. The finisher is a Jason Toovey inspired gritty grip challenge. For those of you who don’t know Jason is a long time member (on a bit of a hiatus, but never too far) who would always give me these interesting challenge style workouts. They were always simple in nature but were guaranteed to be real burners if you hit them hard enough. Get a grip and try your best to hang on today!
The legend himself!!
A.) Back Squat/Front Squat/ Deadlift
3-3-3-3-3
B.) “Toovey Grip Challenge”
-Buy in: 500/400m Row or Assault Bike 20/16 Cal or 403m run-
45 Russian Kb swings 53/35 (55 reps @ 70/44) (Beef 70 reps @ 70/53)
*Perform 5 Burpees (Beef 8) every time you break on the KB swings*
Extra Credit Core
2-3 sets
:30s Flutter kicks (adv hanging flutter kicks)
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry
Tuesday
As the winter months are brought upon us it brings with it shorter and shorter days which means less and less daylight. This means that for the most part our evening classes will all be dark, which means running in the dark……or not! If you would rather do a couple loops of the 403 course or just do some repeats of the 200m course, that is absolutely acceptable. Don’t put the running shoes down just because its getting a little dark, just change the running course! You will notice I have included some extra credit core work again. This is the same as a couple weeks ago, all extra credit and can be done after class!
Run 800m (Adv 1000m)
35 Dumbbell snatches 45/25 50/35 (Beef 40 alt 50/35)
30 Box Jump overs (Adv 35) (Beef 40)
Run 603m (Adv 800m)
25 Dumbbell santches (Beef 30)
20 Box Jump overs (Adv 25) (Beef 30)
Run 403m (Adv 603m)
15 Dumbbell Snatches (Beef 20)
10 Box Jump overs (Adv 15) (Beef 20)
Extra Credit Core
2-3 sets
:30s Flutter kicks (adv hanging flutter kicks)
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry
You want abs like these?! Don’t skip your core work!
Wednesday
Continuing to build from our previous weeks with the olympic lifts. For this week we will be doing 1 halting and 1 regular clean and jerk but adding a little longer between sets as compared to last week. Remember the idea behind the paused rep is to reinforce leg drive in the clean (or snatch) so we can start the lift off on a good foot. For the finisher select the push up amount that feels appropriate for you. If you are a ninja with push ups, don’t be afraid to go aggressive with the Beef amount. If you have handstand push ups you are welcome to pull the blue mat outside and do them against the wall, but be sure to clean and put the mat back inside please!
A.) Every 90 seconds for 15 Minutes
1 Halting Clean and Jerk + 1 regular clean and jerk
B.) 9 Minute amrep
4 sit ups, tuck ups, V-ups (Adv 4 T2B) (Beef 8 T2B)
5/3 Push ups (Adv 7/4) (Beef HSPU or 10/5 Push ups)
8 Sit ups (4 T2B) (Beef 8 T2B)
5/3 Push ups (Adv 7/4) (Beef HSPU or 10/5 Push ups)
12 Sit ups (4 T2B) (Beef 8 T2B)
5/3 Push ups (Adv 7/4) (Beef HSPU or 10/5 Push ups)
140m Run (adv 200m)
Reps per round
Rx’d- 40/34 (run= 1 rep)
Adv- 34/25 (run= 1 rep)
Beef- 46/35 (HSPU) or 55/40
Thursday
Naturally I shy away from programming barbell heavy workouts so I made sure to put one in this week. If you consider yourself a barbell lover then this one will be right up your alley. If you aren’t in love with the barbell, this is the opportunity you might not something always opt for! Be sure to pick up the second amrap where you left the first off since you will just have one score.
“Barbell Bonanza”
5 minute Amrap
7 deadlifts 75/55 (Adv hang cleans 75/55) (95/65) (115/75) (135/95)
5 Front Squats
3 Shoulder to overhead
-1 minute rest-
3 Minute clock
Max cals any machine
-1 minute rest-
5 minute Amrap
7 deadlifts 75/55 (Adv hang cleans 75/55) (95/65) (115/75) (135/95)
5 Front Squats
3 Shoulder to overhead
-1 minute rest-
3 Minute clock
Max cals any machine
*Pick up amrap where you left off*
**Score total cals and total rounds**
Friday
I figured since we have been back working out for some time now (even though we are back outside), it would be good to re test a workout we did the first couple days we opened back up. Many of us were fresh off of not working out for a bit, or maybe just experiencing a bit of a decrease in frequency or intensity. It has been great to see so many of you again and its been great to see so many people hitting workouts hard again. It’s been inspiring to watch and has been a great motivator for myself. If you managed to crack at this one last time, aim to be it by a couple of reps!
18 Minute Amrep. *Compare to 7/3/20*
8-12-16-200m
Don’t sweat the re-test. Even if you don’t beat your previous score, you still got in another workout! Thats a victory against laziness.
Box Jump
Dumbbell Snatch 45/25 (50/35) (Beef alt 50/35)
Goblet lunge (Adv BB lunge 95/65) (Beef 115/75)
Extra Credit Core
2-3 sets
:30s Flutter kicks (adv hanging flutter kicks)
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry
Saturday
The cardio pieces are aimed to be a nice break from the couplet. They should more or less be a very active recovery. You don’t want to smoke yourself on the cardio since couplets can be pretty heart ratey! If you want to mix your cardio and do running and a machine thats absolutely fine. We might as well enjoy this very nice December sunshine we seem to be getting a lot of!
20 Minute amrap
Be careful on those assault bikes!
12 Russian Kb swings 53/35 (Adv 70/44) (Beef 18 @ 70/44) (Bison Am swings)
10 Down up + Box Jump (Adv Burpee box jump) (Beef 15)
*At min 0,5,10,15 perform cardio of choice*
Cardio options
403m run
Assault Bike 20/16 cal (Adv 25/20) (Beef 30/25)
Row 500/400
Sunday
10 Minute alternating emom
1- Max Wall Balls
2- Max Power Cleans 95/65 115/75 135/95 185/125
-2 minute rest-
10 Minute alternating emom
1-Max Cals any machine
2- Max Sit ups or Toes to bar or Double unders
*Score double unders separate from everything else*
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