Weekly WOD Overview 12/5/22
MONDAY
For today, the strength EMOM is a little shorter to allow for a little longer finisher with smaller/heavier barbell options. The EMOM is not a ton of time, so get warmed up early on the barbell if you can. I encourage you to ascend if the gym is an icicle. For the metcon, rx’d should treat it as test to push hard on the machine and hit quick but in controlled singles. Use the EMOM as a gauge for the weights you want to use on part B, something a little under the EMOM finish weight. I am shooting for 2-3 minute rounds.
A.)
EMOM for 10 mins
2 Squat Cleans or Snatches
ADV: 1 Rep
B.)
20:00 minute cap
5 Rounds
15 DU or 30 Single Unders (ADV: 30 DU) (Beef: 50 DU)
10/8 Cal Machine (ADV: 12/10) (Beef: 15)
4 Snatches or Cleans (Rxd: Something you can go fast singles) (ADV Lifters: 2 reps @ roughly 75-85% of max)
Rest 1 mins b/t rounds
TUESDAY
Today, part A gives you a glimpse of the progression of presses we do on the oly lifts (push press – push jerk – split jerk). I’d like you all to work each of them, unless you have a limitation that doesn’t allow you whether mobility or pain. This format is not intended to be a heavy slug fest for 12 minutes and don’t be shy to ask the coach the proper way to re-rack the bar to your shoulders if you find that challenging at heavier loads. Take a look at the videos below. There’s also quite a few pushups in the workout… warning… so save some shoulders!
Videos for each:
Push Press https://www.youtube.com/watch?v=tmf3bvsoiG8
Push Jerk https://www.youtube.com/watch?v=Mpdd-7LHvCU
Split Jerk https://www.youtube.com/watch?v=IZLmRP4IAiA
A.)
EMOM for 4 minutes
2 Push Press
EMOM for 4 minutes
2 Push Jerks
EMOM for 4 minutes
2 Split Jerks
B.)
18 minutes Max Distance Run (can be outside in 400s/200s), Row, Bike
@ some point complete:
5 Rounds
70m Sled Push
7/5 Pushups (ADV: 9/7 or 4/2 HSPU) (Beef: 12 or 7/5 HSPU) (Bison: 30ft HSWalk)
WEDNESDAY
This is your standard chunky chipper and it should be 18-23 minutes depending on the reps. If you are strong on your wall balls and kettlebells but normally RXD, today is perfectly ok to go with adv reps. Just manage the heart rate and intensity by breaking up the sets accordingly.
Rx’d/Adv
*ADV Flips run and machine
2 Rounds
25 Calorie Any Machine
70m Farmer Carry
25 Wall Balls 2:00 (ADV: 30)
70m Farmer Carry
25 Russian KB Swings 53/35 1:00 (ADV: 30@ 70/44)
403m Run
@ some point complete 3 Rope Climbs, ADV: 4
Beef/Bison
800m Run
70m Farmer Carry
50 American KB Swings 70/53
70m Farmer Carry
60 Calories Any Machine
70m Farmer Carry
70 Wall Balls
70m Farmer Carry
@ some point: 5 Short Rope Climbs (Bison: Finish with 5 Short rope Climbs)
THURSDAY
This week’s “Squat N Skills” session is more of a baseline test. The clock should be enough time to get around 4-5 squat sets in. Like squats, the max unbroken test will require a bit of rest also, but it should work nicely with a break from the squat. It might be wise to bang out a set of pullups before you get to the bar if you really want to score well on that. Or, vice versa if you need more of a squat warm up. The goal on the max reps skill movement today isn’t to get your first unassisted rep. It’s more of establishing how much volume you currently can accumulate with mild/moderate assistance (shooting for 5-8 or MORE each set). If you can get at least 5 reps of either unassisted, perfect.
A.)
25 Minute Clock
800m Run (ADV: 1 Mile Run) or Machine Equivalent
In the remaining time complete both tasks:
1.)
Build to a heavy triple Back Squat, Front Squat, OR Overhead Squat
AND
2.)
Max total reps of EITHER:
-3 sets of unbroken strict pull ups or Strict C2B
or
-3 sets of unbroken bar or ring muscle ups
B.)
25:00-35:00
For time:
403m Run or machine equivalent (ADV: 800)
30 Plate Overhead Walking Lunges 25/15, 35/25, 45/35
C.) 35:00-Clean up and high fives
FRIDAY
The part A for today should be a nice auxiliary warm up for the deads and core. The deadlifts on part b should be heavier than our normal 5 rounders, but stick with something you can do unbroken. These “short” sets workouts are good for gymnastics as you wont have to deal with muscle fatigue that sets in during sets with 10+ reps.
A.)
Every 3 minutes for 12 minutes
– 6-8 Double DB Bent Row https://www.youtube.com/watch?v=tyXQU_r6rfU
– 30-45sec Plank Hold
– 6-8 DB Bench Press or Barbell or Floor Press
B.)
10 Rounds
200m Run or Machine Equivalent
3 Deadlifts 185/125, 205/135, 225/155, 275+/185+
7 Hanging Knee Raises, or V-Ups of 3 T2B (ADV: 5 Toes to bar) (Beef: 7)
SATURDAY
This is a fun format in which you get your alone time from your partner while they run or amrap, but, if you get done fast enough, you’re treated with some bonding time together splitting up the work. Bring your sweat shop buddy for this one before the festivities.
Holiday Party Wine WOD FEST PARTNER Showdown
AMRAP in 24 minutes
3 Clean and Jerks 95/65, 115/75, 135/95
5 Pullups (ADV: 7 or 3 C2B) (Beef: 7 C2B or 3 BMU)
7 Box Jump Overs
*Partner 1 starts with a run 800m Run or Machine Equivalent while partner 2 does amrap.
*Then Partner 2 does 800m while Partner 1 does AMRAP.
*Then the same for 400m each (ADV: 600m)
*Then the same for 200m each (ADV: 400m)
*In the time remaining, IF YOU HAVE ANY, partners can work together on AMRAP, ONE PERSON WORKING AT A TIME.
SUNDAY
For all the brave souls of the afterparty! Or the smart folks getting to bed early! Simple format. Get in, Get Sweaty, Get out.
Alt EMOM for 25 minutes
– Row or Ski calories (Rxd 10/8)(ADV: 12/10)(Beef:15/12)
– DB Snatches (Rxd 10-12@ 45/25) (ADV: 12-15 @ 50/35, (Beef: 12-15 @ 70/45)
– Bike Calories (Rxd 9/7)(ADV: 12/9)(Beef:15/12)
– Goblet Squats (10) (12) (15)
– Rest
