Weekly WOD Insight 11/30/20


I wrote a workout a couple weeks ago that seemed to be “well received” by many. So I decided to bring back the triple couplet format with a bit of a twist. You’ll be getting a little rest after each couplet so I am hoping this encourages you to push your pace a little more.


A.) 3 rounds 
9 Ground to overhead 95/65 (115/75) (Beef 12 reps @ 115/75) (Bison 135/95)
12/9 Cals any machine (Adv 15/12)



-403m run (adv 603m run)-
*1min rest*


B.) 3 rounds 
12 Box Jump overs (adv 15)
9 power cleans 95/65 (115/75) (beef 12 reps) (Bison 12 @ 135/95)


-500/400m row (adv 500m) or Assault Bike 20/16 cals (adv 25/20)-
*1min rest*


C.)  3 Rounds 
15 Wall Balls (Beef 20)
15 Deadlifts 95/65 (115/75) (135/95)


-200m run or 250/200m row-
*Adv/Beef only rest 1 minute*


*Adv/Beef start with C and end with A*


I still want you all to be thinking about your leg drive during your clean or your snatches. I also wanted to give you all the opportunity to incorporate the leg drive into your regular reps. For the finisher if lunges give you a tough time, then be sure to opt for the lighter barbell today so you can keep the finisher at more of a sprint intensity.


12 Minute EMOM 
1 Halting Clean and Jerk + 1 regular Clean and Jerk


B.) 21-15-9 
Barbell Lunge 75/55 (95/65) (115/75 or DB 40/20) (135/95 or DB 50/35)
Down up (Adv Burpees) (Beef Burpees over the bar)


We usually have you all test your time trials when you are fresh but for today I want to see what you can do while you’re in a bit of a fatigued state. There are couple ways you can attack this workout. You can go HAM on the first Amrap and try to maximize your score on that, but it will take away from the time trial score. You can also be much more paced with the first amrap and really give the time trial a solid effort if that seems more enticing. Compare back to when we last did a time trial to see what your previous time was!


A.) Start at min 0 


9 Minute Amrap 
10 Russian KB Swings 53/35 (70/44) (Beef 15 RKBS 70/53) (Bison American swings)
10 Double unders or 30 singles (Adv 20) (Beef 40)
10 Sit ups or, Single leg v-ups or tuck ups (adv 5 T2B) (Beef 8 T2B)


At minute 12 
-Time trial-
2k Row, 1 Mile run (adv 2k run), Assault Bike 80/64 Cal (adv 100/70)
*compare to 10/9/20, 9/26/20*



I am removing the pauses from this weeks reps. The idea is to see if there is a big gap between your paused and regular reps. If there is a large difference between your paused and regular reps then you may want to consider incorporating pause work in more regularly. For the finisher pick an aggressive pace and do your best to hold on.

A.) Back Squat/Front Squat/ Deadlift


B.) 4 rounds 
14 Dumbbell Snatch 45/25 (Adv 50/35) (Beef 18 alt. @ 50+/35+)
10 Down ups (Adv Burpees) (Beef 14 Burpees)


*at some point perform 2 (70m) Farmer Carry’s DB +KB*



This is the same format from a couple weeks ago for the press and push press. If you here for that day, aim to add a few pounds to each lift. If you had a tough time with the weight last time, then do the same weight and just focus on making it feel smoother. For the finisher if you are a confident cadrio-er then go ahead and try the beefy format. Its not reserved for competitive people necessarily, just those who are confident in their cardio!




A.) 6 Minute alternating EMOM (Compare 11/20)
1- 1 clean + 3 Barbell Strict press
2- 5-10 reps of pull movement


B.) 6 Minute alternating EMOM (Compare 11/20)
1- 1 clean + 4 barbell push press
2- :30-:45s of midline development


Pull movements 
-Ring row
-Assisted or Strict pull up
Single arm dumbbell row (5-10 reps each side)


Midline Development 
-Tuck hollow hold
-Hollow hold
-Weighted hollow hold


C.) Every 4 minutes for 12 Minutes (Beef only: Every 3 mins for 9 minutes)
Run 403m/ Row 500/400 (Adv 500m) / Assault Bike 20/16 (adv 25/20)
15 Air Squats (Beef 20)


Grab a partner (figuratively) and get after it today. You will have the freedom to choose what type of cardio you want to do and for how long. Something to consider is that you do not have to do the same cardio splits. You and your partner are welcome to do different cardio lengths depending on how much time you’d like to spend on the cardio or the amrap.


20 Minute Socially Distanced Partner Amrap
12 Russian KB swings 53/35 (70/44) (Beef am swings)
12 Box Jumps
12 Sit ups, single leg v-ups, tuck ups (adv 5 T2B) (Beef 8 T2B)


*One works while other performs cardio type of choice and distance of choice*
**Score total rounds and total meters**


Grab a buddy and go HAM!




6 Sets
3 Minute clock 
Run 200m/Row 250/200/ Assault Bike 12/9 Cals
8 Front Squats 75/55 (95/65) (beef 6 squat clean 95/65) (Bison 9 squat cleans 95/65)
-In time remaining alternate rounds between max double unders and max burpees-


*:30s rest between sets*


**score jump rope and burpees separate**
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