March 30 – April 5

adminWODs

Weekly Priorities

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

Some insight into week 1 of “Run With It”.
We’re starting a new training block this week.
“Run With It” will be focused on developing your skill as a runner, as well as improving your aerobic endurance.

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

Warm Up

Determine weight to be used for part “B”
Run 400m loop / review course
10 KB Swings/review movement
1’ Jump Rope / review movement
Bear Crawl 20m
5’ Hang Squat Clean review

WOD

Our Core Training Values

“Run With It” Assessment
A: 7 Rounds for time, with a 35 minute time cap
Run 400m*
20 KB Swings, 53/36
50 Double Unders / 100 Singles
40m Bear Crawl

5’ rest as soon as part “A” is finished, set up for part “B” during rest.

B: 90” AMRAP
Hang Squat Cleans 1/2BW

*If you finish bear crawls between 30-35 minutes, you ONLY RUN if you know you can make it back before 35′. Otherwise, record the time & round completed when you finished the bear crawls and that is your score.

Recovery

Resting Squat Position, 2×30”
90/90 Flow Seq
5/5 Bent Knee / foot on the ground windshield wipers

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

Warm Up

Same as Day 1 if doing assessment
or
3x
Run Building Loop
10 Plank Saws
4/4 Lunges
6 squats
4 Inchworms

WOD

Our Core Training Values

Assessment, or:
A: 4 Rounds, steady pace
10 Pushups
5/5 Rolling Sideplank
5/5 Pistol/Shrimp Squats
5/5 1 Leg Box Jump ups to mid shin height

B: 12 rounds, 20 seconds AMRAP /10 seconds rest
Odd Rounds Squats
Even Rounds Double Unders/Single Unders

Recovery

Same as Monday

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

Warm Up

Same as Day 1 if doing assessment
or
Plank Saw, 10-15 reps
Bear Crawl 20m
Vele Lean, 10-15 reps, run 20m
Drop Lunge/Janda Lunge, 5/5, run 20m
Dynamic Hops to Ready Stance, 3×3, run 20m

WOD

Our Core Training Values

Assessment, or:
A: 6 rounds, 30” on/10” off
Run @ 90BPM Cadence

B: 4 rounds for time
100 Double Unders
10 Deadlifts BW/ ¾ BW
5 Hang Power Cleans ½ BW

Recovery

Same as Monday

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

Warm Up

Same as Day 1 if doing assessment
or
Plank Saw, 10-15 reps
Bear Crawl 20m
Vele Lean, 10-15 reps, run 20m
Drop Lunge/Janda Lunge, 5/5, run 20m
Dynamic Hops to Ready Stance, 3×3, run 20m

WOD

Our Core Training Values

Assessment, or:
A: 6 rounds, 30” on/10” off
Run @ 90BPM Cadence

B: 5 rounds, steady pace
5/5 Single Leg Deadlifts, ¼ BW KB/DB
5/5 Mattress Flippers
10 Goblet Squats, ¼ BW KB/DB

Recovery

Same as Monday

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

Warm Up

Same as Day 1 if doing assessment
or
Plank Saw, 10-15 reps
Bear Crawl 20m
Vele Lean, 10-15 reps, run 20m
Drop Lunge/Janda Lunge, 5/5, run 20m
Dynamic Hops to Ready Stance, 3×3, run 20m
Barbell Warmup for Clean

WOD

Our Core Training Values

Assessment, or:
A: 3 rounds for time (post time and if Rx’d on board)
Row 500m
9 Hang Squat Cleans ½ BW
12 Burpees

Recovery

Same as Monday

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

Warm Up

Same as Day 1 if doing assessment
or
3’ Mixed medicine ball tosses with a partner
Dynamic hops to ready stance, 3×3
Dynamic Hops to Split stance, 3×3/3
5/5 Squat to Tripod transition

WOD

Our Core Training Values

Assessment, or:
In teams of 3-4
4 rounds for time
LH Prowler Push 20m
5 Burpees
HH Prowler Push 20m
20 Wallballs 20/14#

Each team member completes a round before the next team member can go.

Recovery

Same as Monday

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

Coach Brad is gone

Coach’s choice, OR

Warm Up

Run, Row, Ride, Rope: 3-5min

10 Slow Burpees
5/5 TGUs moderate weight

WOD

Our Core Training Values
Strength-
Pull Progression individually
10-15min

5 Rounds-
Run 250m
5 Burpee Pull-Ups-
(moderate bar height)
10 Push-Ups
15 KB Swings

Recovery

3 rounds-
5 Scorpions L/R hold 3-5 seconds
5 McKenzie Push-Ups
20-30 seconds death stretch