July 27 – Aug 2

adminWODs

Weekly Priorities

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

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″
Low Bear lateral roll to front plank on hands lateral roll to low bear, 5/5
Squat to front tripod to pigeon, 5/5
Joint circle flow, head to toe to head, 10-15 each direction

WOD

Our Core Training Values

A: Box Squat / Air Squat to full depth, 4×30″, R60″.
Make this an Isometric contraction at the bottom, generate and hold tension.
B: 5 rounds, steady pace, 25′ Timecap
10/10 1 Arm KB Swings, 1/5th BW (upscale 1/4)
10/10 1 Arm Front Rack KB Lunge
10/10 KB Windmill

Recovery

Static Lat stretch (plate pin or stall bar), 4×30″
Prone Scorpion, 4×30″
Quadricep/Lunge PNF, 6×5″/5″, 90″ stretch

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″
Low Bear lateral roll to front plank on hands lateral roll to low bear, 5/5
Squat to front tripod to pigeon, 5/5
Joint circle flow, head to toe to head, 10-15 each direction

WOD

Our Core Training Values

Monday, or
A: Back Squat, 5×5 @ 31×1, R90″”, 85% 3RM

B: 3 rounds for time
10 Pullups (Upscale C2B)
20 Toes To Bar (Upscale 10/10 Windshield Wipers)
30 Squat Jumps

Recovery

Static Lat stretch (plate pin or stall bar), 4×30″
Prone Scorpion, 4×30″
Quadricep/Lunge PNF, 6×5″/5″, 90″ stretch

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″
Supine to Tripod to Low Bear to Squat to Stand back to Supine, 5/5
Standing Widestance Good Morning x10

WOD

Our Core Training Values

A: Rear Foot Elevated Split Squat, 5×10/10@3030, R60″.
B: 5 rounds
30″ AMRAP KB Swings, 1/4 BW (Upscale 1/3 BW)
60″ Rest
30″ AMRAP Squat Thrusts
60″ Rest
30″ AMRAP Jumping Lunges
60″ rest

Recovery

Static Lat stretch (plate pin or stall bar), 4×30″
Prone Scorpion, 4×30″
Quadricep/Lunge PNF, 6×5″/5″, 90″ stretch

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″
Supine to Tripod to Low Bear to Squat to Stand back to Supine, 5/5
Standing Widestance Good Morning x10`

WOD

Our Core Training Values

Wednesday, or

A: Push Press, 5×5@31×1, R90″, 85+% 3RM

B: Deadlift, 5×5@41×1, R90″, 85% 3RM

C: Row 120cal for time

Recovery

Static Lat stretch (plate pin or stall bar), 4×30″
Prone Scorpion, 4×30″
Quadricep/Lunge PNF, 6×5″/5″, 90″ stretch

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″

WOD

Our Core Training Values

A: Clean and Jerk, 15′ Skill review/ Build to heavy single
B: 3 rounds for time, 8′ Timecap
Row 500m
15 Thrusters, 95/65
15 Pullups

Recovery

Static Lat stretch (plate pin or stall bar), 4×30″
Prone Scorpion, 4×30″
Quadricep/Lunge PNF, 6×5″/5″, 90″ stretch

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

Warm Up

Banded Ankle Mulligan/short foot, 60″/foot
Banded anterior hip distraction, 60″/leg
Deadbug, 4×15″
Front Plank, 60″

WOD

Our Core Training Values

A: 20′ timecap
Run 800m
20 Burpees
Run 400m
10 Burpees
Run 400m
20 Burpees
Run 800m

Alt Row for Run, 1000m/500m/500m/1000m

Recovery

Prone Scorpion to Supine Scorpion, 5/5
Down Dog to Cobra to Child’s pose flow, x10
Band Lat Stretch

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

Warm Up

WOD

Our Core Training Values
Recovery