Weekly WODs 8/30-9/5

By Coach Josh Workout Comments Off on Weekly WODs 8/30-9/5

PROGRAMMING 

What’s coming up?

Once again we are mixing in Low Respiratory Output days on Tuesday, Thursday, and Saturday. This is part of our effort to lower possible Covid vectors. And just to reiterate our mask policy, we will wear mask for entry/exit into and out of the gym, at the whiteboard brief, for setup/takedown, but not during ‘training’ which is the warmup, strength, and conditioning pieces.

Thanks! Peep the workouts below!

Monday: Deload week for deadlifts, retesting the 10RM is coming in September and we want to make sure we are ready for it. Deload weeks are important for that reason.
STRENGTH
8-8-8*
Deadlift
*Keep weight Light-Moderate. Deload
Week.
(Score is Weight)
Week 6 of 7

WORKOUT
AMRAP x 15 MINUTES
15 Deadlifts (135/95)|(95/65)
15 Box Jumps (24/20)
20/15 Cal Row

Tuesday: LOW RESPIRATORY OUTPUT DAY
MAIN
Back Squat
3×10; (3111); rest 1:30-2:00

SECONDARY
Upper Push
3 SETS
12 Wtd Push-ups
12 Strict Dips
12 Seated DB Strict
Presses (moderate)
-Rest 1:30-

ACCESSORY
Single Leg
Reverse Lunges
(moderate)
3×6 (L/R)

Wednesday: KBs add an element of stability and coordination to your workouts. Today we will have a variety of holds and KB movements in an EMOM format.

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Alt. KB Goblet Curtsey Squats
MIN 2 – :45 SA KB Front Rack Hold*
MIN 3 – :45 Single KB Windshield Wipers
*Switch sides each round.
(No Measure)

WORKOUT
6 SETS*
MOVT 1 – Russian KB Swings
(53/35)|(35/20)
MOVT 2 – Up-Downs
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1, 2, & 3
SET 1 & 2 – :30 ON/ :30 OFF
SET 3 & 4 – :40 ON/ :20 OFF
SET 5 & 6 – :50 ON/ :10 OFF

Thursday: LOW RESPIRATORY OUTPUT DAY
MAIN
Bench
10-8-6-4-2
*Perform (1) set of Max
Push-ups after Sets 6-4-2

SECONDARY
Upper Pull
EMOM x 12 MINUTES
Min 1 – 10 Perfect Ring Rows
Min 2 – 5/5 SA DB Bent Over
Rows (moderate)
Min 3 – 8 Wide Grip Pull-ups

ACCESSORY
3 SETS
1:00 Plank
:30 Rest
1:00 Hollow Hold
:30 Rest

Friday: Deload our front squats!
STRENGTH
8-8-8*
Front Squat
*Keep weight Light-Moderate. Deload
Week.
(Score is Weight)
Week 6 of 7

WORKOUT
AMRAP x 9 MINUTES
3 Front Squats (185/135)|(135/95)
9 Hand Release Push-Ups
27 Double Unders
(Score is Round + Reps)

Saturday: Low Respiratory Output Day
MAIN
Deadlift
E2MOM x 16 MINUTES
6 Deadlifts (60-70% of 1RM)
SECONDARY
3 SETS
15 GHD Hip Extensions
(2121)
30 Banded Tricep Pulldowns

Sunday BOOTCAMP
3 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1 WORKOUT
Alt. DB Snatch
STATION 2 WORKOUT
Alt. V-Ups3 ROUNDS
STATION 3 WORKOUT
Alt. Lunges
STATION 4 WORKOUT
Mountain Climbers

SUNDAY RUNNING GROUP: Sign up here to attend a day of Shannon’s track workouts that are for anyone looking to improve running technique, speed, and form!

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