Weekly WOD Review – 12/20/21

Monday

During today’s weightlifting session, you’ll have the opportunity to perform the complex down below. Complexes help in a variety of ways, and they allow you to focus on specific cues. In doing so, they help improve the overall movement down the road. The complex below is good in helping you understand how to use your legs to generate power and reinforce the receiving position. Both are ideal in improving your overall Clean.

 

Want to Snatch?! Go for it! Be sure to check in with your coach so they’ll be able to provide you with the necessary drills and cues. The Snatch can easily be substituted in this workout (2 Hang Power Snatches + 3 Overhead Squats)

 

In the short finishing workout, be sure to select a weight for your Deadlifts that allows you to complete at least 5 repetitions. An 8:00 time domain is fairly tricky as it may entice you to move faster than you should. As a good rule of thumb, regardless of how fatigued you may be, be sure to maintain good mechanics as you progress through the workout. Choose good mechanics!

 

 

A)

 

Every 1:30 for 15:00

2 Hang Power Cleans + 3 Front Squats

 

B)

 

8:00 AMRAP

10 Deadlifts 135/95 185/135 225/155

8 Burpee Box Jump Overs

 

 

Tuesday

It’s important to choose the appropriate Push Up variation for today’s workout. You’ll want to choose a version that you can complete in 1-2 sets. Anything more than that, you’ll risk sacrificing the intended stimulus and may get an entirely different workout. The goal here is to accomplish 3-5 rounds. Your coach will be available to discuss any strategies in helping prolong the onset of muscle fatigue when it comes to Push Ups.

 

The second portion of your workout will be a chance to get some accessory movements in. You’ll have to complete at least 3 rounds to get the sufficient stimulus, but if you’re looking to complete a bunch of rounds, go for it! Regardless of your decision, be sure to avoid sacrificing your mechanics for a few more reps.

 

 

A)

 

15:00 AMRAP

403m Run

5 Push Ups (10 Push Ups) (15 Push Ups) (5 Handstand Push Ups) (10 Handstand Push Ups) (15 Handstand Push Ups)

25 Double Unders

 

– rest 3:00 –

 

B)

 

8:00 AMRAP

8 Sit Ups -or- Toes to Bar

8 Strict Pull Ups

70m Farmer Carry ~40/25 ~50/35 ~70/53

 

*Minimum Work Requirement: 3 Rounds

 

 

Wednesday

The Push Jerk is probably the most commonly used movement to get the barbell from our shoulders into the overhead position. It’s important to incorporate workouts that give you the opportunity to learn how to improve your technique without having to worry about your final time or the amount of reps you’ve completed. Today, you’ll have that chance! Your coach will be able to provide you with the necessary cues/drills that will allow you to perform the movement safely and comfortably.

 

As for the second portion of today’s workout, you’ll have the chance to test how efficiently you can perform a fairly complex movement under fatigue. For this workout in specific, it’s important to select a weight where you can maintain good mechanics when your heart rate is elevated. As a good rule of thumb, you’ll want to pick something that will allow you to at least complete 5 repetitions in :30. As usual, your coach will provide any strategic information that will allow you to maximize the workout.

 

 

A)

 

Push Jerk

2-2-2-2-2

*Ascending

 

B)

 

5 Rounds

1:00 Max Squat Cleans -or Squat Snatches 95/65 115/75 135/95 155/105

1:00 Max Cals

 

*Score = Total Reps

 

 

Thursday

Feel free to choose either the Strength or Conditioning Option from down below. The Strength Option will give you the chance to focus purely on the movement itself. It will prioritize the amount of rest you are receiving so you are capable of putting as much effort into the movement as possible. The Conditioning Option will give the opportunity to practice staying disciplined when fatigue sets in. In this environment, you’ll be able to choose how much cardio stimulus you’ll receive before you perform the Back Squat. Remember, choose to perform the movement with good mechanics!

 

 

A)

 

Strength Option:

 

Every 3:00 for 15:00

3 Back Squats 85%

 

Conditioning Option:

 

Every 3:00 for 15:00

200m -or- 403m Run

3 Back Squats 75%

 

B)

 

Every 1:30 for 9:00

:30 Max Double Unders

:30 Russian KB Swings 53/35 (American KB Swings 53/35) (American KB Swings 70/53)

:30 Rest

 

 

Friday

The workout is performed as:

 

1 Burpee

 

then…

 

2 Pull Ups + 1 Burpee

 

then…

 

3 Box Jumps + 2 Pull Ups + 1 Burpee

 

then…

 

4 Push Ups + 3 Box Jumps + 2 Pull Ups + 1 Burpee

 

then…

 

5 Sit Ups + 4 Push Ups + 3 Box Jumps + 2 Pull Ups + 1 Burpee

 

etc…

 

 

“12 Sweaty Days of Christmas”

 

-30:00 Clock-

1 Burpee

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

3 Box Jumps

4 Push Ups -or- Handstand Push Ups

5 Sit Ups -or- Toes to Bar

6 Wall Balls

70m Run = 1 Rep

8 DB Snatches 40/25 50/35 70/50

9 Cals

10 Single DB Lunges

11 DB Goblet Squats

12 Cals (same machine)

 

*For Time -or- As Many Reps Completed in 30:00*

 

 

Saturday

 

 

Happy Holidays

 

 

 

 

 

 

 

 

 

 

 

 

 

Sunday

In today’s workout, it’s important that you select a Push Press weight that will allow you to complete all 10 repetitions. The goal is to complete the prerequisite work in 1:30 – 3:00. That will allow you a little bit of time to collect as many Cals as possible on your machine. You’ll have the chance to rest 1:00 after each set before you repeat everything in the same fashion for a total of 5 sets. A good goal for this workout is to try and reach the same number of calories each set. It’s a workout that tests your ability to recover in between multiple bouts of effort. Good Luck!

 

 

5 x 4:00 AMREP

 

200m -or- 403m Run

10 Push Press 75/55 95/65 115/75 135/95

Max Cals

 

*1:00 rest in between sets

 

 

 

 

 

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