Block 1/1, Week 4/4 Sept 1-7

adminWODs

Weekly Priorities

How to read workouts for this block

How to plan your schedule for the this block

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

Monday 1 – Rest – Wednesday 1 – Rest – Friday 2

Priority #1
Monday

New warm up if you are early to class.

1) Row 4 min
2) Light KB RDLs, Rows, and Swings

WOD
Block 1/1, Week 4/4

16 rounds, 8 each; teams of 2:
On a 2 min timer:
5 Pullups (or Ring Rows)
10 Pushups
10 KB Swings 53/36lbs
5 Pullups
10 Pushups
10 KB Swings 53/36lbs
Row for cals in time remaining
at the end of the 2 minutes, P1 rests and P2 works for 2 min.

Set the rower for rowing 32 minutes and the cals simply accumulate. Score is total cals for the team.

Recovery
Instructor’s choice

Priority #2
Tuesday

New warm up if you are early to class.

1) Run Seq
2) 2 rounds @easy pace:
Run 400m
5/5 Lateral Lunge w/OH Reach
10 Strict Squat Thrusts
10/side Half Kneeling Chops

WOD
2 rounds thru all, maximal effort on these!!
AMRAP in 5 min:
10 Wallballs 20/14lbs
10 Burpees
–5 min rest–
On a 5 min timer:
Row 750m/650m
amrap 15m Shuttle Runs in time remaining (touch ground @each turn)
–5 min rest–

Recovery
Walk easy in remaining time

Priority #1
Wednesday

New warm up if you are early to class.

1) Squat Seq – Run Drills b/t each part
2) Bar Complex

WOD
A. Power Clean: 1 rep EMOM for 12 reps, add slowly
B. Box Squat: 3 x 5; rest 2-3 min
C. Power Clean + Fwd Lunge R/L + S2O: 1 rep of the complex EMOM for 8 min

Recovery
Death Stretch

Priority #1
Thursday

New warm up if you are early to class.

same as Wed

WOD
Make up Wed if you missed it
–OR–
Partner Row intervals: teams of 2, row 3200m total, switching rowers every 400m
+
Partner Airdyne 300 cals for time as a team; switch riders every 30 sec

Recovery
same as Wed

Priority #2
Friday

New warm up if you are early to class.

1) Row 4 min – low stroke rate
Shoulder Seq + Rib Rolls
PVC OHS prep
Light TGUs

WOD
A. OH Squat: 5 x 2,2,1,1,1; rest 2 min
B. Turkish Get-Up: 4 x 2,2,1,1/arm; rest 1 min b/t arms
notes-build to a challenging weight
C. Run 1 mile @80%
Competition Class

Recovery
Kneeling Lunge
Side Lying Windmills

Optional
Saturday

New warm up if you are early to class.

1) Run Seq
2) 2 rounds @easy pace:
Run 400m
20 sec/side Kneeling Lunge
10 Squats
3 Inchworms
10 Pushups (knees ok)
10 Arch Rocks
10 Hollow Rocks

WOD
Mass-Effect

WOD 1: (benchmark re-test)
For time:
Row 500m
15 Burpees
Row 500m
15 Burpees
Run 400m
15 Wallballs 20/14lbs to 9’/10′
Run 400m
15 Wallballs 20/14lbs to 9’/10′

WOD 2: TBA
WOD 3: TBA

Recovery
Relaxed Stretches, your choice

Optional
Sunday

New warm up if you are early to class.

Run, row, ride, rope 3-5 min

Guided Barbell warm-up

WOD

Football Season starts-

Power Clean 3-3-3-3-3

Various carries, 5-8 attempts for load length of gym

Yolk carry
Farmer carry
Overhead BBell Carry

AMRAP 7 minutes
5 KB Swing Heavy
5 Chin-Ups
5 Burpees

Recovery

Foam Roll
Hamstring stretch