Weekly WOD Review 6/7/21

Monday

You have the opportunity to choose between a Strength or Conditioning Focus for your Part A, which is similar to last week’s strength session. Different from last week, today we will focus on Front Squats. Front Squats are super important as they are a necessity when learning/performing the Clean. Enjoy!

 

 

A)

 

Strength Focus –

Front Squat

8-8-8-8

*3:00 rest in between sets

 

Conditioning Focus –

10:00 Alt EMOM

1) :30 Max Cals

2) 4 Front Squats

 

 

B)

 

5 Rounds

7/5 Pull Ups (6 Chest to Bars) (6 Muscle Ups)

140m Run (200m) (403m)

 

 

Tuesday

Today you’ll get a taste of two different types of conditioning workouts. Your first workout will be a typical “CrossFit” workout, which includes a combination of weightlifting and a little bit of plyometric/body weight movements. For your second workout, we’ll take a step back and finish with some easy Metabolic Conditioning with a 1:1 work to rest ratio.

 

 

A)

 

10:00 AMRAP

10 Power Cleans 95/65 115/75 135/95

10 Burpee Box Jumps

 

– rest 2:00 –

 

 

B)

 

Every 2:00 for 10:00

1:00 Max Cals

 

 

Wednesday

Shooting for a time domain of 15:00 – 22:00. Feel free to mix and match. Your goal today will be to manage the amount of given work in a way that you’re satisfied with at the end! Today is a good opportunity to learn where you believe you need to slow down or pick up the pace.

 

 

A)

 

3 Rounds

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

25 Double Unders (50) (100)

603m Run (800m)

 

 

B)

 

Optional Accessory

 

 

Thursday

The weightlifting session today will build from last week. The only addition to last week is that we are adding 1 Push Press after your 1 Squat Clean. If you were unable to participate in last week’s weightlifting session, it is ok! You’ll still get a chance to work on your fundamentals.

 

Similar to this week’s Front Squat Session, you’ll have two choices. You’ll pick from a Strength or Conditioning Focus.

 

 

A)

 

Strength Focus –

 

Every 1:30 for 15:00

2 Squat Cleans + 1 Push Press

 

Conditioning Focus –

 

Every 1:30 for 15:00

70m Run (140m) (200m)

2 Squat Cleans + 1 Push Press

 

 

B)

 

10-9-8-7-6-5-4-3-2-1

Wall Balls

70m MB Carry

 

 

Friday

Intervals – do your best for a round, rest, and repeat! For those of you who enjoy analyzing yourself…try and keep your round times within :05 of each other, fun challenge!

 

 

A)

 

5 Rounds

140m Run (200m)

8 Shoulder to Overheads 75/55 (95/65) (115/75)

8 Sit Ups -or- Hanging Knee Raises (4 Toes to Bar) (8 Toes to Bar)

10 Cal Bike (12) (15)

– 1:00 Rest –

 

 

B)

 

Optional Accessory

 

 

Saturday

Name of the game is trying to manage a solid 20:00 effort. Your movements today are relatively simple, so focus on making it through without feeling like you want to quit. Seems like a simple concept, but not so much when you’re tired! I encourage you to think about breaking things up into sets of 5 or so in order to manage your heart rate. Do your best, keep moving!

 

 

A)

 

20:00 AMRAP

403m Run

30 Down Ups (Burpees) (Bar Facing Burpees)

20 Deadlifts 135/95 185/135 225/155

10 Pull Ups (Chest to Bars) (Muscle Ups)

 

 

B)

 

Optional Accessory

 

 

Sunday

Today’s workout will take about 15:00 – 22:00 depending on your version! For a majority of the time you’ll be grinding on your Machine. If push-ups are something you may need to scale at the end, I encourage you to scale the difficulty level (box, barbell on rack, band) instead of the total reps for today.

 

 

A)

 

3 Rounds

30 Cals (40) (50)

15 Push Ups (20) (15 Handstand Push Ups)

20 Lunges (20 Goblet Lunges 53/35) (20 Barbell Lunges 95/65)

 

 

B)

 

Optional Accessory