Week 2 – WOD Review 3/15/21

Monday

 

A)

3 Rounds

30 Cals (40) (50)

10 Pull Ups (10 Chest to Bars) (10 Muscle Ups)

20 Wall Balls (30) (40)

 

B)

Optional Accessory: Pick 1 Workout from the Board

 

Coaching Notes:

– Nothing fancy in this one, we are going straight to work on Monday! You’ll have to really focus on what keeps you moving FORWARD to have a successful workout! Come prepared for a grind, fair warning!

– This week I’ll begin to incorporate some of the Accessory Workouts from the black chalkboard into the Daily Programming

– Accessory work will be optional, but if you do end up the 10:00 or so left at the end of class, I encourage you to try one!

 

 

Tuesday

 

A1)

Strength Option:

Front Squat

7-7-7-7

*Ascending

 

Conditioning Option:

Every 2:00 for 10:00

7 Front Squats

*All sets at 65% -or- work with a coach to find a challenging weight for all of your sets

 

A2)

Optional Accessory: Pick 1

 

Strict Pull Ups

3 x 8-10

 

Ring Rows

3 x 20-25

 

Single Arm DB Rows

3 x 10-12e

 

B)

Every 3:00 for 12:00

2:30 Max Cals

 

Coaching Notes:

– Same format as last week, but using Front Squats instead

– If you accomplished the Conditioning Option last week, I encourage you to do the same in order to keep the stimulus going!

– Your Pulling-Accessory Exercise will be optional, so if you can spare a few minutes in between sets I highly encourage you to use the opportunity to work on your fundamentals! Couldn’t hurt right?! Unless you’re ABSOLUTELY 100% PERFECT with every pulling movement out there in the world, then no need to do your Accessory! Be sure to speak with one of your coaches if you need some help deciding if Accessory exercises are right for you J

 

 

Wednesday

 

A)

Interval Option:

5 Rounds

403m Run

6 Push Ups (10) (6 Handstand Push Ups) (6 4″/2″ Def HSPU + 30′ HS Walk)

15 Double Unders (25) (35)

– rest 1:00 –

 

Volume Option:

1.5 Mile Run

30 Push Ups (50) (30 Handstand Push Ups) (30 4″/2″ Def HSPU + 150′ HS Walk)

75 Double Unders (125) (150)

 

Coaching Notes:

– You’ll have to make a decision in which “Style” of workout you’d like to accomplish today

– Interval Option:

– You’ll focus on maintaining similar time intervals for each round. I encourage you to give your best effort each round because you have that programmed rest in your workout. These types of workouts are usually good to test how well/efficiently you can recover with limited time

– Volume Option:

– For this one you’ll inherently move at a slower pace compared to the interval option. The goal with this workout is to learn how to handle the large rep schemes. This type of workout is usually a good way to measure how well you can perform with some significant muscle fatigue settling in.

– Both options are beneficial in their own ways. Both options have equal total reps for each respective skill level

– Feel free to speak with whomever is coaching to determine which is best for you!

 

 

Thursday

 

A)

Strength Option:

Every 1:30 for 15:00

2 Squat Cleans + 1 Push Press

 

Conditioning Option:

Every 1:30 for 15:00

[Pick 1] + 2 Squat Clean Thrusters

 

Choices [Pick 1]:

10-20 Double Unders

2-5 Toes to Bar

3-5 Bar Facing Burpees

5-7 Cals

 

B)

21 Deadlifts

70m Farmer Carry

15 Deadlifts

140m Farmer Carry

9 Deadlifts

200m Farmer Carry

 

Deadlift:

RxD – 135/95

Adv – 155/105

Beef – 185/135

 

Farmer Carry:

RxD ~45/25

Adv ~50/35

Beef ~70/53

 

Coaching Notes:

– Today you’ll build off of your Squat Cleans from last week and add a Push Press

– If you’d like to attempt the Conditioning Option, this week you’ll perform Squat Clean Thrusters

– For Part B, be sure to pick a weight that you can do each Rep Scheme in 2 sets or 1! Keep it light and keep moving!

 

 

Friday

 

A)

20:00 “FGB”

1) Cals

2) Sit Ups (Toes to Bar)

3) DB Snatch 45/25 (Alt DB Snatch 50/35) (Squat Snatch 115/75)

4) Burpees (Bar Facing Burpees)

5) Rest

 

*Score = Total Reps

 

B)

Optional Accessory: Pick 1 Workout from the Board

 

Coaching Notes:

– Today’s workout is a good opportunity to practice some methods to keep you moving and grinding. I encourage you to actively figure out ways to keep you moving forward in workouts, and maybe start to become aware when doubt or negativity start to creep in. All are good tools in allowing you to avoid plateus, increase fitness and mental resilience, and will keep you coming back for more!

– Do your Accessory J

 

 

Saturday

 

18:00 AMRAP

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

20 Box Jump Overs

30 Power Cleans 95/65 115/75 135/95 155/105

403m Run

50 Wall Balls

60 Cals

 

B)

Optional Accessory: Pick 1 Workout from the Board

 

Coaching Notes:

– Chipper

– It’s not about how fast you start, but how you can maintain a consistent effort throughout the workout!

– Focus on how strong you can FINISH!

– Accessory J

 

 

Sunday

 

3 Rounds

603m Run (800m)

20 DB Push Press (Member Choice) (45/25) (50/35)

20 Double Unders (40) (80)

 

Coaching Notes:

– 2 DBs

– 3 Rounds, not 4, not 5…ART!!! haha!

– Of course you’re more than welcome to use a barbell if you’d like. If you have no preference, I encourage you to stick with DBs today in order to ensure each arm can work independently and is as strong as its counterpart on its own!