Day 1 / Week 2 of 10 Hip Hinge/Low Back prep Jan 19 – 25

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Weekly Priorities

Monday Priority #1
Tuesday Make Up or Conditioning
Wednesday Priority #1
Thursday Make Up or Conditioning

Yoked Gymnast Training Block Resource Page (Videos, Tips, Etc.)

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

4’ your choice
Shoulder Seq 1
Squat Seq
10 Wide Stance Good Mornings
10 Narrow Stance Good Mornings

WOD
Day 1 / Week 2 of 10 Hip Hinge/Low Back prep, 60% Deadlift
A: Deadlift, 5×8-10@31×1, Max hold or 30” hold on last rep of each set, R90”, Work sets are at 60% 1RM
B1: Goblet Hold Lateral Walking Lunge, 4×10/10, R30”, 26/18#.
B2: Goblet Hold Wide Stance Good Morning, 4×10, R30”, 26/18#.
B3: Straight Arm Plank Crawl, 4x20m, R60”.

Recovery
Leg only Birddog, 2×10/10
Cat/Cow 2×10/10

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

Same as Monday
Grip Strength Work based on grip assessment

WOD
Monday, or
A: 20 Russian Swings, 53/35# (upscale is 70/53#).
Within 30″ of finishing “A”, begin
B: 30’ AMRAP @ RPE 7/ Z4 HR
10 Russian KB Swings, 53/35#
Row 500m
Bear Crawl 40m

Recovery
Same as Monday

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

2 rounds
Run 200m
5 cone drill
5/5 Box Step-ups
1x Shoulder Seq 2

WOD
A: 4 rounds Steady pace
10-12 Bent Over DB Row to Hip @21×2, Begin with 20% of DL 1RM per hand, R20”.
3/3 Rolling Side Bridge,R20”.
10/10 Front Rack DB Walking Lunge, R60”.
B: 4 rounds for time
4/4 Rope Hanging Pullups (no feet)
10 Plank Walkouts
50 Double Unders

Recovery
Same as Monday

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

Same as Wednesday
Grip Strength Work based on grip assessment

WOD
Wednesday, or
A: Run 800m for time
Within 30” of finishing “A”, begin
B: 5 rounds, working at 7 RPE / Z4
2’ Row
2’ Burpees
2’ Russian Swing 35/26, upscale 53/35

Recovery
Same as Monday

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

5’ your choice
Squat Seq
Shoulder Seq 1
Barbell warmup

WOD
“Just Mean”
Clean and Jerk Complex. 10 rounds, each round is
Power Clean / Hang Squat Clean / Push Press / Front Squat / Jerk. 115/75 (upscale 1 135/95, upscale 2 155/105), Rest 2 minutes between rounds.

Recovery
20-30 Spinal Rocks
2×60” Death Stretch
Foam Roll/LAX ball Lats, scapula

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

As a group, 800m Last Man Sprints
Movement prep for WOD

WOD
“Get to the Choppa!”
In teams of 4 / Heats of 2 teams at a time
A: One team member at a time, for total team time, complete in order
Run 200m w/ Sandbag – 70# for 180#BW and above, 50# for below 180# BW
Shoulder/Hip Crawl 10m with sandbag
Spiderman crawl 10m
20 Box jumps/Step-ups 20”
Rope Climb 20’ or 20 Burpees
20 Box Jumps/Step-ups 20”
Spiderman Crawl 10m
Shoulder/Hip crawl 10m with sandbag
Run 200m with sandbag
B: Run 400m as a team – moving no faster than the slowest person in the group, clock time ends when last member returns.

Recovery
2×45” Brettzel
90/90 flow seq

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

Run, Row, Ride, Rope- 3-5 Min
Guided KB Warm-Up

WOD
Chin-Up lock off
Max time over the bar, rest 1-2min
5 more times, half as long as 1st

Front Squat, move up in weight
12, 10, 6, 3, 3, 3, 3, 3
Rest 2-3 min between sets
During rest between sets, 50 Pull-Ups

Tabata KB Swings, 53/35
Run 800m

Recovery