Weekly WOD Review – 12/14/20

Monday

 

20:00 Alt EMOM

1) 1:00 Max Box Jump Overs

2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk)

3) 1:00 Max Sit Ups (Toes to Bar)

4) 1:00 Max Russian KB Swings 53/35 70/44 70/53

5) :30 Plank

 

Coaching Notes:

– Endurance focus

– There isn’t much rest in this one, so please go at a pace you feel you can maintain for 20:00

– Scale Push Ups to a box if needed

 

 

Tuesday

 

A)

Every 1:00 for 12:00

2 Power Cleans

 

Adv: 3 TnG Power Cleans

 

B)

For Time:

30 Wall Balls (40) (50)

20 DB Snatches 45/25 (30 DB Snatches 50/35) (40 Alt DB Snatches 50/35)

200m MB + DB Carry

 

Coaching Notes:

– The Adv option for Part A will have a little bit more of a conditioning effect

– Everyone will complete Part B in the same order, so be on the lookout for starting in multiple heats

 

 

Wednesday

 

3 Rounds

603m Run (800m)

10 Deadlifts 95/65 135/95 (15 Deadlifts 185/135)

25 Double Unders (45) (75)

 

Coaching Notes:

– Deadlift weight should be either unbroken or done in 2 sets

– Double Unders should take no longer than 1:00

– Overall workout should be around 15:00, give or take 2-3 minutes

 

 

Thursday

 

18:00 AMRAP

2-4-6-8-10-200m Run

Down Ups (Burpees) (Bar Facing Burpees)

(Goblet Squat + 1 Reverse Lunge + 1 Reverse Lunge 45/25) (Front Squat + 1 Front Rack Reverse Lunge + 1 Front Rack Reverse Lunge 75/55) (Front Squat + 1 Front Rack Reverse Lunge + 1 Front Rack Reverse Lunge 95/65)

Cals any Machine

 

Coaching Notes:

– The Squat and Lunge Complex count as 1 rep, therefor, members will have to go through the complex twice for the round of 2s, four times for the round of 4s, etc…

– You will only complete a 200m run after completing the round of 10s

– Return back to the round of 2s after your 200m Run is complete and continue on

 

 

Friday

 

A)

Back Squat

5-5-5-5-5

*Ascending

 

B)

Time Trial (Pick 1):

800m Run -or- 1000m Row/Ski -or- 50 Cal Assault/Echo Bike

 

Coaching Notes:

– Time Trial duration about 2:30 – 6:00

– Stay Warm 🙂

 

 

Saturday

 

5 Rounds

403m Run

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

10 Cals any Machine (12) (15)

– rest 2:00 –

 

Coaching Notes:

– Interval Training 😉

– I’m estimating each round to take 2:30 – 4:30

– Today’s workout WILL be a long one (20:00 – 30:00), but “actual” work should be around 15:00 to 20:00 (give or take a couple minutes)

 

 

Sunday

 

A)

7:00 AMRAP

10 DB Snatches 45/25 (Power Clean 95/65) (Power Snatch 95/65)

35 Double Unders

 

– rest 3:00 –

 

B)

7:00 AMRAP

10 DB Goblet Squats 45/25 (Front Squats 95/65) (Overhead Squats 95/65)

10 Down Ups (Burpees) (Bar Facing Burpees)

 

Coaching Notes:

– Happy Sunday 🙂

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