Weekly WOD Review 4/26/21

MONDAY
Compare your last 3 weeks on the oly cycle for this week. Last week, I was a little overzealous in trying to fit a heavy metcon with the oly lifts so here’s our familiar format. Use this as a test to see how the drills and training workout for you this cycle. Channel your inner Braydan ninja and crush part B. If you desire to do ascending weight option but the weights are a bit too heavy, work with the coach on getting the right weight!

A.) Every 90 seconds 15 minutes
2 Squat Clean or Snatches
(ADV: 1)

B.)
“Tomahawk Tomizaki”
10 Thrusters 75/55, (ADV: 95/65 or 7 Squat Clean Thruster 95/65)
403m (ADV: 600m Run or Row) 40/35 45/40
10 Thrusters 75/55, (ADV: 95/65 or 7 Squat Clean Thruster 95/65)
403m (ADV: 600m Run or Row) 40/35 45/40
10 Thrusters 75/55, (ADV: 95/65 or 7 Squat Clean Thruster 95/65)

Beef
7 Squat Clean Thruster 115/75
800m Run or Row or 40 Cal Bike
7 Squat Clean Thruster 135/95
800m Run or Row or 40 Cal Bike
7 Squat Clean Thruster 155/105

TUESDAY
I had a couple members do at open gym time a while back. While the alternating aspect is not much different, the amrap being 2 minutes will definitely challenge you on your transitions. If you want to score well on the amrap, it will be a good idea to get off the machine 10-15 seconds early to prep for amrap. Choose movements/weights that you can do unbroken quickly. As a warning for scoring on the machine, the rower and ski machines turn off after 2 minutes so keep track of their calories each set… stephen! Channel your Marko gymanstics on this one!

“Cantero Crusher”
5 Sets (20 minutes total, no rest b/t sets, start where you left off on amrap)
– 2 Minute Max Calories any machine
immediately into:
– 2 Minute AMRAP
3 Deadlifts 155/105, 185/125, 205/135, 225/155
5/3 Pushups (ADV: 5 m/f) (Beef: 3 HSPU) (Bison: 5 HSPU)
7 Situps or HRK (ADV: 4 T2B) (Beef: 7 T2B)

WEDNESDAY
3 Minute rest once more! You guys are so “lucky”! Think back to last week’s workouts with wall walks and either keep the same variation/modification or step it up if you feel comfy after last go. Lot’s of mixing and matching can work here. Push the cardio and dial in the jump rope! Channel your coach DJ “interval pacing” here!

“Lynam’s LUDICROUS Lineup”

3 Rounds
403m Run or Row or 20/15 Cal Bike (Beef Row: 500m) (ADV: Bike 22/18) (Beef Bike: 25/20)
15 Double Unders (ADV: 30) (Beef: 50)
10 D-Ball or Sandbag Over Shoulders or 15 Russian KB Swings 53/35, 70/44 (Beef: 15 American 70/53)
1 Wall Walk or 20 Shoulder Taps (ADV: 3 WW) (Beef: 5 Wall Walks or 15ft HS Walk) (Bison: 30ft HSW)
15 Double Unders (ADV: 30) (Beef: 50)
200m Run or Row or 10/8 Cal Bike (ADV: 400m Run or Row) (Beef Row: 500m) or 20/15 Cal Bike)
–Rest 3 minutes b/t sets–

THURSDAY
This will be the closeout of this cycle for squats so compare the last 3 weeks. If you are fairly new to squatting at the shop, stick with reps of 3s to keep dialing in the technique and volume. Channel your inner Nabil “CALM” on part b and don’t panic or redline when you get to your burpees!

A.) Back Squat/Front Squat/Overhead Squat
3-3-2-2-1
*Compare last 3 weeks. Sum of best 5 sets.

B.)
“Nabil’s Nuisance”
2k Row or Ski or 5/4k Bike (ADV Bike 6k/5k)
*@ 0:00 and every 2 minutes: 3 Burpee Pullups (ADV: C2B) (Beef: Burpee Muscle Ups)

FRIDAY
Channel your inner “bachelorette/wedding prep” motivation here! This one is long! If you are an Rx’d regular and strong on running or want to make the workout a little longer, you can up the running distance!

“Chanel’s Bachelorette Blaster”
30 minute cap
10 Clean and Jerks 95/65, 115/75, 135/95, 155/105
20 Situps or Hanging Knee Raises (ADV: 12 T2B) (Beef: 20 T2B)
30 Wall Balls
50 Cals Any Machine
30 Wall Balls
20 Situps or Hanging Knee Raises (ADV: 12 T2B) (Beef: 20 T2B)
10 Clean and Jerks 95/65, 115/75, 135/95, 155/105
@ some point accumulate 800m Run (ADV: 1 Mile) (Beef: 1.5 mile)

SATURDAY
Nothing much here to say but channel your inner coach Breezy and attack the snatches and gymnastics.

“Darlene’s Dungeon”
5 Rounds
400m Run or Row or 20/15 Cal Bike (ADV Row: 500m) (ADV Bike: 25/20)
12 DB Snatches 45/25, 50/35, 70/45 (Power Snatch Option: 8 @ 75/55, 8 @ 95/65, 8@ 115/75)
10 Goblet Lunges 45/25, 50/35, 70/45 (Barbell Lunge: 8 @ 75/55, 95/65, 115/75)
5 Pullups (ADV: 8 or 5 C2B) (Beef: 10 C2B or 4/2 Muscle Up)

Bison
5 Rounds
400m Run or 500m Row or 25/20 Cal Bike
7 Squat Snatch 115-135/75-95
7 Bar or 5 Ring Muscle Ups

SUNDAY
A.)
10-12 minutes to work up to
Push Press/Push Jerk/Split Jerk
2-2-2-2-2
(ADV: 1)
compare 2 and 3 weeks ago.

“Barber’s Barbaric Bruiser”

Every 3 minutes for 15 minutes (5 sets no rest)
10 Shoulder to overhead 75/55, 95/65, 115/75
10 Box Jumps
8 Down Ups (ADV: Burpees)
In time remaining:
Max Calories Any Machine

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