Weekly WOD insights 11/23/20

Monday 

 

I am hoping you guys can build from last weeks loading. The idea behind doing a halting rep is to reinforce good leg drive in the clean or snatch pull. A lot of the time we get fixated on the pull under the barbell (which is still important!) but we sometimes forget its still extremely important to use our dang legs on the way up!

 

 
A.) Every :90s for 15 min
2 Halting Clean and Jerks or Snatches

 

B.) 4 rounds
9 Box Jump overs (Adv 12) (Beef 15)
12 Dumbbell Snatches 45/25 (50/35) (Beef 15 Alt 50+/35+)
9 Sit ups, single leg v ups, tuck ups (adv 5 Toes to bar) (8 T2B)

 

Tuesday 

 

I really enjoy this format for producing high intensity, I think it allows for people to move from movement to movement without getting hung up on one thing. You’ll notice that advanced and beefy has the option to do dumbbell lunges today. I want people to keep dumbbells as an option since there are lots of benefits to using dumbbells over barbells. A good mixture of both is always desired!

 

 
5 rounds 
200m run or row or Assault bike 12/10 cal (Adv row 250/200)
10 Barbell lunges 95/65 (adv 115/75 or DB 40/25) (Beef 12 @ 135/95 or DB 50/35)
10 Double unders or 30 singles (20) (50)
200m run or row  or Assault bike 12/10 cal (Adv row 250/200)
12 Down ups (adv Burpees) (15 burpees over bar)

 

Extra Credit Core
2-3 sets
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry

 

 
 
Wednesday 

 

We are back outside. No getting around for at least a couple of months. With that being said I have added deadlifts in as an option for our usual strength work. The pause for the deadlifts will be at the knee if you do opt for those. Paused deadlifts are great for building up posterior chain endurance, and can really help improve your deadlift if you feel like you’re stuck at a certain weight with those. Todays finisher should be quick and intense. Be aggressive with your pacing if the cardio suits you, and try to hold on!

 

A.) Paused Back squat/Paused Front Squat/ Paused deadlift (at knee)
3-3-3-3-3
*2 second pause*

 

B.) 3 rounds 
Run 403m or Row 500/400
12 Hang Power Cleans 75/55 (95/65) (15 @ 115/75) (135/95)
10 Shoulder to overhead (Beef 12 reps)

 

Extra Credit Core
2-3 sets
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry

 

Thursday 

 

This should be a nice Turkey day Cardio piece. Aim to be consistent with your splits between rounds, you don’t want to have too much of a drop off if possible. Push hard today so you can have no doubt in your mind that you’ve earned your big meal!

 

3 sets 

 

-Run 400m or Row 500/400 or Assault Bike 20/10-

 

3 rounds 
10 Russian Kettlebell Swings 53/35 70/44 (12 am swings 70/44)
8 Sit ups, Single leg v-ups, tuck ups  (5 T2B) (8 T2B)

 

-Run 400m or Row 500/400 or Assault Bike 20/10-

 

-2 min rest between sets-

Friday 

 

Todays limiter will be the shoulder to overhead. If you know it is not a strong movement for you, be smart and break up the reps early to save your upper body. If you want, you can opt for the assault bike instead of the rower as it will take a good amount longer, you can even opt for the advanced calories if you’d like! You will be restarting each amrep at the lower reps to avoid getting stuck on the large sets. Keep one total, that will be your score for today.

 

 
3 sets
*restart after each set*

6 Min amrep 

2 Power Cleans 75/55 95/65 115/75 or DB 40/25 135/95 or DB 50/35
2 Shoulder to overhead
4 Power cleans
4 Shoulder to overhead
12/9 Cals any machine (adv 15/12)
6 Power Cleans
6 Shoulder to overhead
8 Power Cleans
8 shoulder to overhead
12/9 Cals any machine (adv 15/12)
10 Power Cleans
10 Shoulder to overhead
12 Power Cleans
12 Shoulder to overhead
12/9 Cals any machine (adv 15/12)
14 Power Cleans
14 Shoulder to overhead
…….

 

-Rest 1 minute between sets-

 

Through the 10’s- 84/78 (Adv 90/84)
Through 12’s- 108/102 (Adv 114/108)
Through 14’s- 148/139 (Adv 157/148)

 

Extra Credit Core
2-3 sets
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry

 

Saturday  

 

20 Minute alternating Emom 
1- Max rep deadlift 135/95 185/135 225/155 Thicc beef 275/205
2- 70m Sled Pushor D ball Carry or Farmer Carry 45/25
3- Isometric Core or Wall sit :30-:45s
4- Max Calories any machine

 

Isometric core options 

 

Forearm plank
Tuck hollow hold
Hollow hold

 

Sunday 

 

 
9 Minute alternating Emom
1- Max Cals any machine
2- Max Push ups (adv Handstand push ups)

 

-2 minute rest-

 

9 Minute alternating Emom 
1- Max cals any machine
2-Max Single arm devils press 45/25 (50/35) (Beef 2 DB 40/20)

 

Extra Credit Core
2-3 sets
:30-:45s side plank (adv weighted side plank loaded on hip)
35m ea side single arm farmers carry

 

If you have some time and the weather permits, get outside and catch some sunshine!

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