Block 1/1; Week 7/8 Oct 27 – Nov 2nd

adminWODs

Weekly Priorities

Monday Snatch
Tuesday Make Up or Alternate
Wednesday-Sunday Variety

Priority #1
Monday
General body warm up if you are early to class.

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) Jump Rope – 4 min
2)
Half Kneeling Chops x 10 each
Single Leg Glute Bridges x 10 each
Long Cossacks w/OH Reach x 10 each
Band Pull OH Squats x 10
3) Bar Complex

WOD
Block 1/1; week 7/8

A. Snatching focus – Skill drills:
1. First Pull to Below the Knee
2 – First Pull to Hang

B. First Pull to Hang + Snatch x 10 singles
+
Optional conditioning:
4 rounds, steady pace
10 Rope Hanging High Knee Lifts (Switch top hand at 5, straight leg lift to increase challenge)
10 Rope Rows
10/10 KB Floor Press to Armbar, 35/26#
40m Low Hip Foot/Hand Crawl

Recovery
90/90
Wrist Mobility

Priority #2
Tuesday
General body warm up if you are early to class.

same as Mon

WOD
same as Mon
–OR–
Every 3 min for 21 min (7 rds), complete:
5 Ball Slams 40/25lbs
7 Box Jumps 30″/24″ (step down every rep!)
9 Russian KB Swings 70-88lbs/53lbs

Recovery
same as Mon

Priority #1
Wednesday
General body warm up if you are early to class.

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) LAX ball scaps/upper traps
2) Long Cossacks w/OH Reach x 10 each
Side Lying Windmill x 10/side
3) 2 rounds:
Jump Rope -150 single skips
10 Ring Rows @warmup angle

WOD
A. “Death by Pullup” (Strict) – 1 the first minute, 2 the second, etc until you cannot keep up.
+
15′ AMRAP:
3 Forward Rolls
3/3 Lateral Rolls
20m Backwards Crawl
10m/10m Lateral Crawl
40m Walking Lunge

Recovery
Thread the Needle
Seal Stretch

Priority #1
Thursday
General body warm up if you are early to class.

1) Jump Rope 3 min
2) Run Seq
3) Squat Seq

WOD
A.
AMRAP in 10 min:
Box Jump/Step Downs 24/20″
–7 min recovery– (hit some easy aerobic movement-jog, row, etc)
B. Back Squat: 5 x 10 @2020, rest 40 sec
notes-oxy protocol – use ~30%1RM. Do as a group with the metronome.
C. 3 rounds, nft:
15 Hanging Knee Raises
10/side Turkish Half-Ups

Recovery
Shin Stretch
Toe Raises on Wall – 30 reps

Priority #2
Friday
General body warm up if you are early to class.

1) 4 rounds:
1 min Jump Rope
10 reps of 1 drill from Squat Seq
(new drill each round)

WOD
A. 3-4 attempts each, for max loads:
20yd Bkwds Sled Drag, no rest right into
20yd High Prowler Push back
rest 4-5 min b/t attempts as others go.

B.
AMRAP in 10 min:
10 Triple Unders (scale to DUs or attempts)
15 KB Swings 53/36lbs
20 steps Walking Lunge

Recovery
Band Hamstring work

Optional
Saturday
General body warm up if you are early to class.

1) 400m Med Ball Toss/Run
2) TALL Kneeling Chops
3) Shoulder Seq

WOD
A. Strict Press: build to a 5RM
B. Push Press: build to a 5RM
+
4 rounds:
15 Deadlifts 135/95lbs
10 Lateral Barbell Burpees

Recovery
90/90
Spinal Rocks

Optional
Sunday
General body warm up if you are early to class.

Run Row Ride Rope
3-5 min

Practice Handstands 10min

WOD

Bench Press to 3 rep max (5-7 sets)
Plyo or Clapping push-ups or chest ball toss between sets

20 Burpees
2 Rope Climbs
30, 20, 10 couplet
-KB Swing
-Toes to Bar/Knees to Elbows/Sit-Ups
2 Rope Climbs
20 Burpees

Recovery

Foam Roll
Stretch chest and hamstrings