Weekly WOD Review – 6/6/22
Monday
In today’s workout, you’ll breakdown and perform the Clean in different phases. Becoming efficient at different phases of the lift is a good way to see continued improvement over time. Before you start to increase the weight of your barbell as the workout progresses, be sure you feel comfortable and confident with performing the different parts of the lift. More often than not, these workouts can be more of a mental sweat than physical.
Part B will be short and sweet. Ideally, you’ll select a weight that you can Power Clean from the ground and perform your lunges from the Front or Back Rack. Your coach will be able to go over the safe methods of performing Lunges from the ground. If needed, your coach will also help you decide if performing Lunges from the rack is more suitable. You can expect to complete 3-5 rounds.
A)
Every 1:30 for 15:00
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean (above knee) + 1 Front Squat
B)
7:00 AMRAP
12 Alt Barbell Lunges 75/55 95/65 115/75
6 Hanging Knee Raises -or- Toes to Bar
*Score = Total Rounds
Tuesday
You will perform the 8:00 AMRAP down below for a total of 3 times. In between each AMRAP, you’ll receive a 1:00 rest. The AMRAP consists of Power Cleans and Burpees after starting with a Run each time. It’s important to remember where you left off each AMRAP so you can continue from that same point later on. Expect about 2-4 rounds each AMRAP.
In selecting a weight for your Power Cleans, it’s important to select one that allows you to complete that portion of the workout in 1 minute or less (regardless of the Touch n’ Go or Singles method). It may help to take into account the Run and Burpees as well. If needed, your coach will be able to help select the appropriate weight for you.
Every 9:00 for 27:00
8:00 AMRAP
Buy In: 800m Run
then in remaining time AMRAP…
6 Power Cleans 95/65 115/75 135/95
6 Burpees -or- Bar Facing Burpees
*Pick up where you left off
*Score = Total Rounds
Wednesday
For today’s workout, it’s important that you select a weight for your barbell that allows you to complete all 8 repetitions in about 1 minutes or less. You can expect to complete each round in about 4-5 minutes. There is a Ladder version of the workout listed down below as well. If you’re one that is interested in trying it out, and the weight seems a bit out of reach, feel free to work with your coach in helping you determine a more suitable version.
4 Rounds
200m Run
8 Deadlifts 95/65 135/95 185/135
200m Run
25/20 Cals
Bison Ladder –
Round 1: 10 Deadlifts 185/135
Round 2: 8 Deadlifts 225/155
Round 3: 6 Deadlifts 275/185
Round 4: 4 Deadlifts 315/225
Thursday
For those that are comfortable working with percentages, I encourage you to warm up to about 50-60% of your 1RM Back Squat. Taking into consideration the additional work that is included with your Back Squats, sometimes it’s important to start off a bit lighter. If you’re feeling comfortable with the additional movements, you’re more than welcome to start a bit heavier or increase the load of your barbell as the workout progress. Your coach will have additional modifications for Rope Climbs as needed as well. You may work in groups of 3-4, just keep in mind you’ll be starting at different stations when the workout starts.
A)
Alt Every 1:00 for 15:00
1) 5 Back Squats ~50-60%
2) 1 Rope Climb (2) (3)
3) 70m Sled Push
B)
Time Trial:
500m Row
Friday
For today’s workout, I encourage you to warm up to about 80-85% of your 1RM Front Squat. From there feel free to increase or adjust the load of your barbell as throughout the workout. If you’re a bit unsure of where to begin today’s workout, then this is a great opportunity for you to work with your coach in determining a safe starting point. From here, it’s important to do your best and keep track of the weights you’re lifting. In future workouts, it’s nice to have a reference to look back on and is encouraging when you’re able to see your strength improvements over time.
For Part B, it’s important to take note of the total number of Thrusters and Pull Ups each version has to offer before selecting the one for you. Your coach will also be a good resource in determining the appropriate volume for you as well. From there, select a barbell weight that allows you to complete each round of thrusters in no more than 2 sets. Enjoy!
A)
Alt Every 1:00 for 15:00
1) 5 Back Squats ~50-60%
2) 1 Rope Climb (2) (3)
3) 70m Sled Push
B)
Pick One:
Version 1 –
3 Rounds
10 Thrusters 35/45 75/55 95/65
7/5 Pull Ups
*10:00 Time Cap
Version 2 –
15-12-9
Thrusters 35/45 75/55 95/65
Pull Ups
*10:00 Time Cap
Version 3 –
21-15-9
Thrusters 35/45 75/55 95/65
Pull Ups
*10:00 Time Cap
Saturday
You can expect today’s workout to take about 20-25 minutes. In order to stay in the desired time domain, it’s important that you are able to complete each set in no more than 2 sets with your selected weight. The beginning portion of the workout may seem like it takes forever, but try and mentally power your way through that phase because the workout progresses exponentially faster from there. Cheers!
800m Run
21 Russian KB Swings 53/35 70/44 (American 53/35) (American 70/53)
800m Run
21 Cals
400m Run
15 Russian KB Swings 53/35 70/44 (American 53/35) (American 70/53)
400m Run
15 Cals
200m Run
9 Russian KB Swings 53/35 70/44 (American 53/35) (American 70/53)
200m Run
9 Cals
Sunday
You’ll have the opportunity to practice your Split Jerks today. This is also a good chance to incorporate any additional Accessory or Mobility exercises into the workout as well. Before you begin increasing the weight of your barbell, it’s important to feel confident and stable. The Push Jerk is one of our more complex overhead movements because it requires movement in the feet and a larger amount of concentration. Nonetheless, it’s important to be able to perform the Push Jerk efficiently not only because it can be a very stable overhead position when performed correctly, but it helps to improve overall coordination and balance. Which are both important in continuing to improve your overall fitness.
For Part B, you’ll work with a partner. One of you will start on the Calories and the other on the Wall Balls. Every minute you’ll switch stations until you’ve both completed 5 rounds of each. Your score will be combined repetitions between you and your partner!
A)
Push Jerk
3-3-3-3-3
*Ascending
B)
10:00 Alt Partner EMOM
1) 1:00 Max Cals
2) 1:00 Max Wall Balls
*Alt each minute with a partner
*Score = Total Combined Reps
