Jan 26th – Feb 1st

adminWODs

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.

5/5 Cat Cow
5 Jumping Deck Squats
5 Burpees
3/3 Squat to Tripod Transition
Single leg lift Deadbug, 2×3-5

WOD
A: 4 rounds, steady pace
1’ (cumulative) Front Plank
1’ (cumulative) Side Plank Right
1’ (cumulative) Side Plank Left
1’ (cumulative) P-Bar Tuck Sit

B: 3 rounds
8-10 RDL, 65% of 1RM Deadlift @ 31×1, Hold 10th rep as long as possible or 30”, R20”
10/10 1 Leg Knee Tuck Glute Bridge, R20”
8-10 Deadlift Pull to Knee, 65% of 1RM Deadlift @ 11×2, R60”.

Recovery
10x Down Dog to Cobra
5/5 Supine Scorpion
5/5 Side Lying Windmill

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

Grip Strength work + Monday

WOD
Monday, or
A: 5’ AMRAP (RPE 8/Z5a)
10 Wallballs, 20/14#
10/10 Mountain Climbers

B: 30’ AMRAP @ RPE 7/Z4, Begin no more than 1’ after finishing “A”.
Run building loop (~300m)
40m Bear Crawl
15 Russian KB Swing, 53/35#

Recovery
Same as Monday

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

4’ your choice
Shoulder seq 1
3/3 Squat to Tripod Transitions
Hamstring PNF seq, end on contraction cycle

WOD
A: Sumo Deadlift, 10×2@31×1, R60”. Working load is 65% 1RM deadlift. Focus on making the “x” part of the lift (eccentric contraction) as fast as possible, with no sticking point.
B: 4 Rounds
10/10 Landmine Twist (25/15#)
20 Russian KB Swings (53/35#)
10/10 1 Arm OHS (25/15#)

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: 8’ AMRAP @ RPE 8-9/Z5a
5 Pullups
10 Pushups
15 Squats

B: 30’ AMRAP @ RPE 7 / Z4
150 Single Unders
10/10 Lateral / Pivot Walking Lunge
40m Carioca Left
40m Carioca Right

Recovery
Same as Monday

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

4’ your choice
Wrist Pushup Seq
Banded Lat stretch/PNF seq
Hip circles in squat

WOD
A: Back Squat, 8×2@31×1, R60”, use 70-75% of 1RM for all reps, choose weight light enough to make “x” (concentric) as fast as possible, with no sticking point.

B: 20’ EMOM
Odd Minutes – 3 Hang Squat Clean @ 70% 1RM
Even Minute – 2 Box Jump up/step down, 30in/24in

Recovery
5/5 Squat reach/circle
3/3 Squat to Bridge transitions
6/6 Cat/Cow

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

WOD
Mass Effect

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

T Drill sprints with cones
Agility Ladder
Hand Stand Work

WOD
Strength-
5 Rounds timed 2min work, 1min rest
3 Hang Cleans
3 Front Squats
1/1 Jerks L/R, or 2 Push Jerks
In time remaining from 2 minutes-
Tom Brady deflated ball slams
Rest 1min

In Teams-
Obstacle Course Circuit in remaining time, as many times as teams want.

Recovery