Weekly WODs 8/1-8/8!

By Coach Josh Workout Comments Off on Weekly WODs 8/1-8/8!

PROGRAMMING 
What’s coming up?

August/September Strength Cycle

Week 1 of 7 (7/26-8/1) –     10-Rep Test 
Week 2 of 7 (8/2-8/8) –       12-12-12
Week 3 of 7 (8/9-8/15) –     12-12-10
Week 4 of 7 (8/16-8/22) –   12-10-10
Week 5 of 7 (8/23-8/29) –   10-10-10
Week 6 of 7 (8/30-9/5) –     Deload 
Week 7 of 7 (9/6-9/12) –     10 Rep Re-test

THIS WEEK: 
Monday: Kick off the week with some deadlift sets that are both heavy AND higher rep. Then transition to lighter weights with higher volume and work all of the muscles around the hips, core, and trunk.

STRENGTH
12-12-12*
Deadlift
*Build to a Moderate-Heavy weight.
(Score is Weight)
*Week 2 of 7*

WORKOUT
5 ROUNDS FOR TIME
12 KB Sumo Deadlift (70/53)|(53/35)
12 Russian KB Swings
12 KB Goblet Squats
24 Sit-Ups
(Score is Time)
KG KB: (32/24)|(24/16)

Tuesday: Similar rep schemes as Monday, but with strict press. Strict pressing improves core stability and overhead mobility. Then tackle a longer AMRAP that will tax your cardiovascular system, nervous system, and shoulder to overhead capacity.

STRENGTH
12-12-12*
Strict Press
*Build to a Moderate-Heavy weight.
(Score is Weight)
Week 2 of 7

WORKOUT
AMRAP x 17 MINUTES
5 Shoulder to Overhead (115/75)|(75/55)*
10/8 Cal Bike
15 Box Jumps (24/20)
*Increase weight every 3 rounds…
Rounds 1, 2, 3 – (115/75)|(75/55)
Rounds 4, 5, 6 – (135/95)|(95/65)
Rounds 7 & Beyond – (155/105)|(115/75)
(Score is Rounds + Reps)

Wednesday: EMOMs for the win! The mixed grip holds in this workout will work your posture as well as the accessory muscles around your shoulders.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :25/:25 Mixed Grip Hold (Athlete
Choice)*
MIN 3 – :50 Crossbody Mountain Climbers
*Mix Grip = Hold DB in Suitcase + Hold KB
FR.
(Score is Up-Down Reps)

FINISHER
AMRAP x 8 MINUTES*
4 Single DB Curls (Athlete Choice)
4 Push-Ups
4 Slow Deadbugs

Thursday: Don’t be intimidated by this chipper. You have the time to complete everything, now you just need to set your mind to it and don’t give up.

BENCHMARK WORKOUT
“THE 300”
FOR TIME*
100/80 Cal Row
100 Hang Power Snatch (95/65)|(65/45)
100 Toes to Bar
*Partition reps any way and in any order
to complete.
-Time Cap 30:00-

Friday: Looks super fun. We get to build core and leg strength with higher rep Front Squats, and then slow down, control our breathing, and focus on core and single leg work. This type of focused work engages our systems in a way that builds neuromuscular control and adaptability.

STRENGTH
12-12-12*
Front Squat
*Build to a Moderate-Heavy weight.
(Score is Weight)
Week 2 of 7

WORKOUT
3 ROUNDS FOR QUALITY
10/10 Half Kneeling Pallof Presses
10/10 Single Leg DB RDL (Athlete
Choice)*
1:00 Alt. Sit Thrus
2:00 Bike (EZ Pace)**
*Keep weight Moderate.
**Nasal Breathing Only.

Saturday: Come work on those pull-ups! If you have set pull-ups as a goal for 2021, this workout will help you get there. Not to mention double under skills as well…
STRENGTH
EMOM x 15 MINUTES
MIN 1 – 3-5 Strict Bottom Half Pull-Up
MIN – :50 Ring Rows
MIN 3 – :25 Single, Double, or Triple
Practice + :25 Tuck-Ups
(No Measure)

WORKOUT
EVERY 5:00 x 3 SETS*
100 Double Unders
15 Pull-Ups*
10 DB Burpee + Power Clean
(50/35)|(35/20)
*C2B Optional.
-No Additional Rest b/t Sets-
(Score is Each Set for Time)

Sunday 9:15am GYM
TBD….mystery day. Be prepared for the unknown and the unknowable.

Sunday 9:30am TRACK
Running Workshop at the track at 9:30am with Coach Shannon!

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