Weekly WOD Insights 6/4/18

Looks like some nice sunshine this week! Get your sweat on yall!


This is a retest from a while back and liked it a lot because I think the movements compliment each other very well. That being said, treat it correctly or pay the price! This is a 20 minute workout so pace it as such. Break the movements into something that you can sustain the same pace for at least 80% of the workout. Whether that’s breaking all movements into two sets or even smaller, do it to fit your current capacity. This workout didn’t have a bike or ski option last time so I’ve added it here. The weight on the snatches or GTO should be something you can link at least 4-5 reps. As always, feel free to mix and match. The intended focus should be lots of reps but if you are a little sore or beat up from the weekend, feel free to up the skill or work or weight to minimize volume if you got those movements in the bag.

COMPARE 1/24/17
A.) 6 min. alt. emom
Even 1-5 Pushups, Ring Pushups, or Ring Dips
Odd 2ea. – 4ea. Pistols (modify with band, counter weight, elevated heel etc.)

20 minute clock
Buy In:
50 Calorie Row, Bike, or Ski (ADV. & BEEF 60 Cal)
then AMRAP:
12 Wall Ball (ADV. & BEEF 15)
9 Power Snatch 75/55 (GTO okay for Rx’d) (ADV. & BEEF Power Snatch only)
5 C2B Pullups (ADV. 7) (BEEF 9 )


The main workout will be heavily “run focused”. Choose a weight on the bar that you could move relatively quickly. For rx’d and advanced folks, singles on squat cleans is usually a safe way to go to keep the heart rate and legs fresh. If you are looking for more of a linking challenge, go lighter and try to string bigger sets. 3 Rounds of 10 might seem like a lot, but you will have at least 3-4 minutes of a break between each set. If you are a strong runner, feel free to go longer on the runs. I think we’ve gotten accustomed to the 4 rounds of 400m workouts, which for sure we will keep doing, but I think it’s a really good idea to up our distance from time to time! If you can’t run, there is always a row and bike option as well.

EMOM for 8 minutes
– 20-30 seconds Hollow Hold
– 20-30 seconds Handstand Hold, Hold with 4-6 shoulder taps, or Handstand Walk Distance (make however easy or difficult)

3 Rounds
603m Run (ADV: 800m Run)
10 Squat Cleans 95/65, 115/75, 135/95 (Bison: 12 @ 115/75, 135/95, 155/105)
10 Burpees (ADV: BFB) (BEEF: 15 BFB)


Some of you have been asking where our split jerk/presses for strength have gone, so here you go! It’s been a while so I think today will be a good refresher. We will start with push presses for all levels and then work to the jerk. Ideally, I’d like everyone to use it as a warm-up for the jerk, honing in the dip and extension of the hips, but I do know that not everyone makes this connection easy. I’ve left an option to do push jerks as well, or, if you are super new to this all, do push press or push jerk the entire time to keep it simple. Lastly, I wanted to give an option for those who really want to do them from the ground, aka clean and jerks, so you can do that as well. For the metcon, shoot for a weight you can do unbroken throughout and a rope climb option that can be done fast.

20-25 minutes
Push Press OR Push Jerk
Aim for 3 decently challenging work sets

Split Jerk
Sum best of 5 sets

ADV Option: From the floor (5×1 C+J)

Shoulder to Overhead 95/65, 115/75, 135/95
After each set:
*200m Run, 250/200m Row, or 0.5k Bike
*1 Rope Climb (ADV: 1 Regional or Legless) (BEEF: 2 regional or legless)


For this finisher, I wanted to keep it simple on both AMRAPS. It’s only 4 minutes, so please make sure the quality and standards of your pushups and air squats are money…. as they should always be ;). For those who want a skill challenge but don’t have muscle ups, feel free to pick another skill as well for B2.)

A.) Back Squat

No rest b/t both B1 AND B2
(Advanced and Beef start with B2 and finish with B1)

4 Minutes
Max Calorie Row, bike, or ski calories

immediately into

4 Minute AMRAP
10 Air Squats (ADV: 15)
8 situps (ADV: 10)
6 pushups (ADV: 10)

(BEEF: Max reps Ring or Bar Muscle Ups)


The 800m run should be treated as a time trial. We haven’t done this distance in a while so it’ll be good to see where we are at. Also, several of you have been hitting the 8-week endurance running program that finished up last week so I wanted to give those a chance to test. The second portion is really made for you to do however you’d like. For those who want today to be more of a “just move” day, pick a comfortable number of reps each round, and try to stay consistent. If you’re craving the intensity, go for it. This EMOM format allows you to choose your desired effect (whether easy or hard) so ask the coaches what some good rep ranges are for each so you can get a ball park number to hit. Ideally, I’d like to keep the order the same throughout.

800m Run T.T.

@ MINUTE 8:00

Alternating EMOM for 16 minutes
Max Reps Row, Bike, or Ski Calories
Max Reps DB Clean and Jerk 40-45/25-30, 50/35
Max Reps Box Jumps (BEEF: DB Step Upsx2, equivalent to DB clean and jerk)
1 70m Sled Push, Sandbag Carry, or Farmer Carry


We’ve done this one a couple times and liked it for it’s variety and different stimulus on each piece, some gymnastics, grit, and barbell. As always, mix and match to your strengths and weaknesses. This shouldn’t be a 25+ minute workout. Stay at a weight and choose skills you can keep moving throughout the workout.

Compare 10/23/17 and Similar to 10/22/16

10-8-6-4-2 (Beef: 10-9-8-7-6-5-4-3-2-1-)
Front Squat 95/65, 115/75 (Beef: 135/95)
V-ups (Hanging Knee Raises) (Adv+Beef: T2B)

403m Run

3 Rounds
10 Wall Balls (ADV: 12)
10 KB Swings (ADV: 12 KB Swings 70/44) (BEEF: 12 @ 70/53)

403m Run

Clean and Jerks 95/65 (ADV: 115/75, 135/95, 155/105) (BEEF: 135/95,165/115, 205/145)


If you struggle on or hate double unders, try the new movement Nabil demo’d last week! LATERAL Jumping squats over the bar!

A.) 6 min. alt. emom
Even: 1-5 Strict Pullups, Muscle Ups, Bar MU
Odd: 20-30 seconds Handstand Hold, Hold with 4-6 shoulder taps, or Handstand Walk Distance (make however easy or difficult)

Rx’d and ADV
Buy in: 1 Mile Run
5 Rounds of:
8 Deadlifts 165/115, 185/125
15 Double Unders or 30 Single Unders or 10 Lateral Jumping Squats Over Bar (ADV: 30 DU)
Cash out: 400m Medball Run
Beef and Bison
Buy in: 1 Mile run
5 Rounds of
6 Deadlifts 275/185, (Bison: 315/205)
50 Double Unders (Bison: 60)
Cash Out: 603m Medball Run
4 replies
  1. Nabil
    Nabil says:

    This picture reminded me of the 5K we did last year (from Sweat Shop to Heather Farms along the bike trail and back). Anyone interested in another one?

  2. Jacqueline Janet
    Jacqueline Janet says:

    that picture is from the 5K last year……Bri laughed at me bc I kept stopping and checking my heart rate motor…..it was reading me having a heart attack. Then her hubby says….”if you were having a heart attack the monitor would not tell you…just keep running”. 🙂

  3. PT
    PT says:

    I’d be down for a sweatshop 5k. Also if anyone wants to make a post on running techniques and effeciencies that would be great too.


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