Weekly WOD Review – 2/27/22

Monday

For those of you that are comfortable working with percentages, go ahead and warm up to about 70% of your 1RM. From there, although not necessary for today’s workout, feel free to build in load over the 15:00 EMOM. On the other hand, if you’re not accustomed to working with percentages or still fairly new to the Back Squat, you’ll want to warm up to a starting weight that is fairly comfortable for 5 repetitions. From that point, feel free to take small jumps in weight over the 15:00 EMOM depending on your comfort level. Your coach will also be able to work with you as needed. If you’re looking for a little spice today, throw in a 200m or 403m run!

 

Today’s Part B is fairly short, with that being said, it’s important that you pick a DB weight that allows you to complete all 10 repetitions of squats. The DB Overhead Squat is a good challenge for those looking to test their stability, strength, mobility, and overall coordination all in one movement. You’ll aim to complete around 3 to 5 rounds in 8:00.

 

A)

 

Strength Option:

 

Every 3:00 for 15:00

5 Back Squats ~70% – 80%

 

Conditioning Option:

 

Every 3:00 for 15:00

200m -or- 403m Run

5 Back Squats ~65% – 75%

 

B)

 

8:00 AMRAP

10 Single DB Squats -or- Single DB Overhead Squats 30/20 40/25 50/35 55/40

15/10 Push Ups

70m Sled Push (45-135/25-90) -or- Carry (SB/DB/Farmer Carry)

 

 

Tuesday

Today’s interval workout is all about moving as efficiently as possible when performing your barbell movements. Performing these as best as possible will help you conserve your energy for the rest of what’s in store. Each round should take about 3:00 to 4:00, and as always, your coach will be able to assist you in selecting the appropriate weight.

 

4 Rounds

14/12 Cals

8 x (1 Hang Power Clean + 1 Push Jerk)

6 Front Squats

5 Burpees -or- Bar Facing Burpees

200m Run

– 1:00 Rest –

 

*Select Barbell Weight (Pick One):

75/55 95/65 115/75 135/95

 

 

Wednesday

For those of you that are accustomed to working with percentages, spend your warm up building to about 70% of your 1RM. This will be a good starting point for the workout and will give you some room to build if you’re feeling good! On the other hand, if percentages aren’t necessarily your forte, work with your coach in finding a starting point that is comfortable yet will still allow you room to increase the weight if you’d like. You’ll pair your Deadlifts with an additional Pulling Movement. Although not limited to the movements down below, your coach will be able to provide additional options as needed.

 

Part B is a good opportunity to work on your midline endurance and/or practice your Toes to Bar. Select an appropriate Rep Scheme from down below as it may vary depending on skill level as well as your own specific goals. Your coach will be able to assist you in selecting the correct rep scheme for what you’re looking for.

 

A)

 

Alt Every 1:00 for 14:00

1) 5 Deadlifts ~ 70% – 80%

2) 7/5 Strict Pull Ups (5/3 Strict Chest to Bars) (1 Rope Climb)

 

B)

 

10:00 AMREP

Cals

Sit Ups (Toes to Bar)

 

*Select Rep Scheme (pick one):

3-6-9

3-6-9-12

3-6-12-15+

 

 

Thursday

Take a look at your comfort level with performing all 4 movements down below. If 1 or 2 of those movements aren’t necessarily a strong suit of yours, or simply something you feel very sluggish on, I encourage you to pick the 15’s or 25’s. This will allow you to keep moving from one movement to the other, and more importantly, you won’t be so bogged down with any particular part of the workout. If you’re one that is fairly comfortable with all the movements down below, then a choice of 25’s or 35’s will be a managing your overall muscle fatigue in relation to the bigger repetitions involved. A bit more strategy may be involved, so feel free to work with your coach in understanding how to manage the fatigue during the 12:00 workout. Enjoy!

 

– 0:00 –

 

A)

 

12:00 AMRAP

Russian KB Swings 53/35 (70/44) (American KB Swings 53/35) (American KB Swings 70/53)

Wall Balls

Box Jumps

200m Run

 

*Select Reps for All Movements (Pick 1):

15s -or- 25s -or- 35s

 

– 15:00 –

 

B)

 

Time Trial (Pick One):

 

1000m Row/Ski

 

– or –

 

50/40 Cal Bike

 

– or –

 

800m Run

 

 

Friday

For today’s workout, you’ll have the opportunity to work on putting the Squat Clean and Push Jerk together. If you’ve been working on complexes or specific technique work, this is a great chance to apply what you’ve learned! On the flip side, there is a “Complex” listed down below as well. This is a great choice for those that are looking to break down the movement into multiple parts, allowing you to focus on specific sections of the Clean & Jerk. As always, your coach will have a Snatch Option available if that’s something you’re looking to get into! Great time to learn!

 

A)

 

Every 1:30 for 15:00

2 x (1 Squat Clean + 1 Push Jerk)

 

Complexity:

1 Squat Clean + 2 Front Squats + 1 Push Jerk

 

B)

 

3 Rounds

1:00 Max Thrusters 95/65

1:00 Max Pull Ups (Chest to Bars) (Muscle Ups) (Rope Climbs) (Legless Rope Climbs)

1:00 Max Double Unders

 

 

Saturday

You’re looking at about 3 to 4 minutes per round in this Interval Workout. With that being said, it’s important that you pick a DB weight that will allow you to comfortable complete all 10 repetitions when you come back from the run. With the movements being relatively simple, you’ll focus most of your attention on making sure you don’t cross over the dreaded “Red Line”. Your coach will be able to talk more in detail about specific strategies related to the workout.

 

5 Rounds

403m Run

10 DB Snatches 30/20 40/25 (Alt 50/35) (Alt 55/40)

14/12 Cals

– 1:00 Rest –

 

 

Sunday

The built-in rest during each EMOM is great place to recover and compose yourself before moving to the next movement. In doing so, you’ll be able to sustain a better effort over time. It’s a great way to get a “conditioning” workout in without having the feeling of completing a certain number of reps. With that being said, during your :40 of work, it’s important to try and stay consistent across the board in terms of repetitions completed. As always, those interested in Power Snatching, feel free to let your coach know beforehand. This is a great opportunity to learn and continue practicing your Barbell Snatches as well!

 

– 0:00 –

 

A)

 

8:00 Alt EMOM

1) :40 Max Power Cleans

2) :40 Max Wall Balls

 

– 10:00 –

 

B)

 

8:00 Alt EMOM

1) :40 Max Barbell Lunge -or- Overhead Barbell Lunge

2) :40 Max Cals

 

– 20:00 –

 

C)

 

8:00 Alt EMOM

1) :40 Max Push Ups

2) :40 Max Sit Ups -or- Toes to Bar

 

*Select Barbell Weight (Pick 1):

75/55 95/65 115/75 135/95 155/105 165/115

 

 

 

 

 

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