Weekly WODs Aug 9th-16th

By Coach Josh Workout Comments Off on Weekly WODs Aug 9th-16th

PROGRAMMING 

What’s coming up?

NOTE: You may have noticed (or not) that there is no longer a cancellation window for classes. We STRONGLY encourage you to sign up for groups that you know you can make, and to not cancel your workouts willy nilly, but leading up to this point the cancellation system wasn’t working the way we wanted it to.

STAY TUNED: We are switching to a new scheduling and billing system soon that should make a lot of things easier, so we’ll be probably by emailing you asking you to update your information as we make the switch. Thanks!

Monday: Whew this will push you to keep a challenging pace on the rower, and then you will be able to build weight on the bent-over rows to really get some solid volume in on the third minute. 

EMOM x 20 MINUTES
MIN 1 – 18/14 Cal Row
MIN 2 – 20 Slam Balls (30/20)|(20/10)
MIN 3 – 10-15 Supinated Barbell Bent Over
Rows (Athlete Choice)
MIN 4 – :50 Static Hold
*Static Hold Options:
Plank Hold
Hollow Hold
HS Hold
Active Hang
(Score is Slowest Row)
KG SB: (15/10)|(10/5)

FINISHER
3 SETS
15 Slow Arm Haulers*
15 Empty Barbell Upright Rows
7-10 Rower Pike-Ups

Tuesday: The goal here is to maintain proper mechanics for the snatch as the load is increased. Efficient barbell movements will be crucial for getting you through the end of this WOD!

STRENGTH
6 SETS*
2 Snatch Deadlifts w/ :03 Pause @ Below
the Knee
+
1 Hang Power Snatch
*Start Light and build to Moderate weight.
-Rest As Needed b/t Sets-
(Score is Weight)

WORKOUT
AMRAP x 13 MINUTES
30 Double Unders
15 Hang Power Snatches (75/55)|(65/45)
10/8 Cal Bike

Wednesday: Week 3 of our 7-week Strength Cycle commences! Our big focus here is to prep you for these heavy front squats, both for the Strength AND for the MetCon portions of todays workout. 
STRENGTH
12-12-10*
Front Squat
*Build to a Moderate-Heavy weight.
(Score is Weight)
Week 3 of 7

WORKOUT
EVERY 4:00 x 4 SETS
10 Front Squats (135/95)|(95/65)*
15 Up-Downs Over the Bar
200m Run

Thursday: The day starts with some strict press with all the focus being on BRACING. The strict press is one of those movements where one set will feel really good and then once you add 5lbs it feels 100lbs heavier. This will cause you to want to lean back and get into weird compromised positions but we’re not going to let that happen!
STRENGTH
12-12-10*
Strict Press
*Build to a Moderate-Heavy weight.
(Score is Weight)
Week 3 of 7

WORKOUT
FOR TIME
15 Hand Release Push-Ups
50 Box Jump Overs (20)
15 Hand Release Push-Ups
50 Push Press (95/65)|(65/45)
15 Hand Release Push-Ups

Friday: Pulling strength, chest work, and then some unilateral work for the legs.  The goal here is to develop strong pulling and body awareness by moving at controlled paces. During the WOD look to speed up during the DB movements and use the pulling sections to further build strength in the lats.
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Top Down Pull-Up
MIN 2 – :50 DB Pull-Over*
MIN 3 – :25/:25 DB Goblet Split Squats
*Can complete from floor, WB, or bench.
Keep weight Light-Moderate.
(No Measure)

WORKOUT
AMRAP x 15 MINUTES
8 Ring Rows*
16 Single DB Back Rack Lunges
(50/35)|(35/20)
8 Pull-Ups**
16 DB Slides

Saturday: See if the sets of 12 on the deadlifts can be slightly heavier than last week’s! For the workout, the pace on the row should be hard but sustainable, so you can get right into the wallballs.
STRENGTH
12-12-10*
Deadlift
*Build to a Moderate-Heavy weight.

WORKOUT
2 SETS
ON A 11:00 RUNNING CLOCK…
1000/800m Row
50 Wall Balls (20/14)|(14/10)
25 Deadlifts (185/135)|(135/95)
Max Sit-Ups with time remaining…
-No Additional Rest b/t Sets-
(Score is Total Reps of Sit-Ups)
KG WB: (9/6)|(6/5)
KG BB: (85/60)|(60/42.5)

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
15 Wall Balls (20/14)|(14/10)
10 Deadlifts (185/135)|(135/95)
15 Sit-Ups
*P1 will complete 1 Full Round while P2
Rows for Max Meters. Once a full round is
completed partners will switch.

Sunday:  Move for quality and control, and then when it comes to workout time you can send it:)
STRENGTH
3 SETS FOR QUALITY
8/8 Half Kneeling SA DB or KB Press*
8 Alt. Bodyweight Cossack Squats**
*Build to a Moderate Weight.
**Perform w/ :01 Pause on Each Side
-Rest As Needed b/t Sets-
(Score is Weight)

WORKOUT
4 ROUNDS FOR TIME
50 Double Unders
20 Alt. DB Hang Power Snatch
(50/35)|(35/20)
20 Burpees
(Score is Time)

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