Weekly WOD Review – 3/7/22


Happy Monday. If you’re needing to scale the Pull Ups, be sure to allow yourself a minimum of 3 repetitions before you’re needing to take a break. It’s important to maintain good discipline through strict movements regardless of whether or not your heart rate is elevated. Understandably, being a bit fatigued makes things a little more challenging, so it’s ok to take your time through the first half of this workout. As for the second half of the workout, feel free to move as quickly as you feel comfortable with, without having to sacrifice the quality of your movement. Ideally, you’ll want to pick a weight/version of KB Swings that allows you to complete a minimum of 6 repetitions before having to take a break. Expect to complete 1-3 rounds.


– 0:00 –




12:00 AMREP


Strict Pull Ups -or- Strict Chest to Bars

70m Run = 1 Repetition



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

Burpee Box Jump Overs


– 15:00 –




Time Trial (Pick One):


800m Run




1000m Row/Ski




50/40 Cal Bike




Happy Tuesday. First, decide whether you’d like to perform the Strength or Conditioning Option in relation to your Back Squats today. Your coach will be able to discuss the benefits between the two options. However, if choosing the Strength Option, I encourage you to incorporate any Mobility/Accessory exercises DJ has been teaching during his Functional Classes. This is a great opportunity to practice and understand how the movements he’s been teaching relates to a lot of movements we perform in the gym on a daily basis.


For Part B, it’s important to select a DB Snatch weight/version that allows you to complete a minimum of 10 repetitions before having to take a break. If you’re one that enjoys KB Snatches, feel free to chat with your coach as they will be able to assist you in finding the appropriate weight/version. Expect to complete 3-5 rounds.




Strength Option:


Every 3:00 for 15:00

3 Back Squats ~80-90%


Conditioning Option:


Every 3:00 for 15:00

200m Run -or- 403m Run

3 Back Squats ~75-85%




8:00 AMRAP

10 DB Snatches 30/20 (40/25) (Alt DB Snatches 50/35) (Alt DB Snatches 55/40) (Alt DB Snatches 70/50)

8 Single DB Step Ups

70m Farmer Carry – Additional DB or KB Required




Happy Wednesday. You’ll be able to select 1 rep scheme for all of your movements in this 20:00 workout. Your coach will be able to discuss the benefits of each option down below. Additionally, depending on what you select, your coach will be able to provide any strategies that may be important for you to know (ie. Managing Toes to Bars and/or Pacing Strategies).


Expect 3-5 rounds if selecting the 10s.

Expect 2-4 rounds if selecting the 20s.

Expect 1-3 rounds if selecting the 30s.


20:00 AMRAP


Sit Ups (Toes to Bar)

Wall Balls

200m Run


*Select Rep Scheme for All Movements (Pick 1):

10s -or- 20s -or- 30s




Happy Thursday. If you’re one that is looking to break down the Clean & Jerk into different segments, I encourage you to take a look at the Complex down below. Breaking down the lift into segments is a great way to focus on specific cues at different parts of the overall lift. Great option for all, but be sure that you come with a good amount of mental stamina in order to perform different segments of the Clean & Jerk. If you’d like to Snatch, your coach will be able to provide you with the appropriate Snatch version.


For part B, it’s important to select a Shoulder to Overhead weight that will allow you to complete a minimum of 5 repetitions before needing to take a break. Your coach will be able to go over the definition of “Shoulder to Overheads” and its applicable movements. Expect 3-5 rounds.




Every 1:30 for 15:00

2 x (1 Squat Clean + 1 Split Jerk)



1 Squat Clean + 1 Hang Squat Clean (below knee) + 1 Split Jerk




10:00 AMRAP

20/15 Cals

10 Shoulder to Overheads

70m Run


*Select Weight for Barbell (Pick 1):

75/55 95/65 115/75 135/95 165/115 185/135




Happy Friday. Feel free to perform Single Unders if needed here, the goal is to simple elevate the heart rate a little a bi using the jump rope. Immediately after your Double Unders or Single Unders, you’ll perform some sort of pressing movement from down below. For your pressing movement, feel free to discuss any alternatives you might have in mind with your coach. They will be able to guide and direct you in how to appropriately apply it to today’s workout (ie. Rings, Mobility, Accessory, Technique Work).




Alt Every 1:30 for 15:00

1) 5 Deadlifts ~70-80%

2) :30 Max Double Unders + :30 Max Push Ups (Handstand Push Ups) (30′ HS Walk)




8:00 Alt EMOM

1) :40 Max Pull Ups (Chest to Bars) (Muscle Ups) (Rope Climbs)

2) :40 Max Air Squats -or- Alt Pistols




Happy Saturday. For your Interval Workout, today it will incorporate the barbell. It’s important that you select a weight that allows you to complete your barbell movements in roughly 1:00, give or take :05 to :10 is ok. Be sure to take into account your comfort level with completing the Run and Calories when selecting the appropriate weight for this workout as well. Your coach will be able to discuss any Strategies that relate to barbell cycling and intervals. Expect to complete each round in 3:00 – 5:00.


4 Rounds

403m Run

6 x (1 Power Clean + 1 Hang Squat Clean)

15/12 Cals

– 1:00 rest –


*Select Weight (Pick 1):

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




Happy Sunday. It’s important to understand that this is 20:00 of continuous exercise. Your coach will be able to discuss any Pacing Strategies they have in relation to this type of workout. Each time you hop off your machine, you can expect about 2:00 – 3:00 of work (depending on your wall ball choice) before returning back. This is a good test when it comes to endurance and pacing.


20:00 Max Cals


*Every 5:00, starting at 0:00, complete:


10 Wall Balls (20) (30)

8 Burpees

200m Run