WOD Sept 28 – Oct 4

adminWODs

Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

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

Warm Up
Cat/Cow 5-10
Down Dog/Cobra 5-10
FLR/Pushup Plus 10
Rolling Side Plank, 5/5
Side Plank 45″/45″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge Flow, 3/3
Bottoms Up KB Screwdriver, 5/5
Bottoms Up KB Armbar, 30″/30″

WOD

Our Core Training Values
A: DB Floor Press, 1/4 BW Per Hand (or 40% 3RM BB Floor Press), 4×10@4040, R60″
B1: Supine straight arm plate pullover, 3×10@21×1, ~1/5-1/4 (or more) BW, R30″.
B2: Ring Or Parallel Bar Tuck Sit support, 3×60″, R30″. If using rings, make sure to have the hands in neutral grip/palms facing midline.
C: Prowler Push, HH down, LH Back, 4x40m, RAN/While others go

Recovery
Med/Heavy KB arm Bar, 60″ each arm
Banded Lat Stretch/Fixed Lat Stretch, 60″ arm
1/2 Kneeling Hip Extension/Death Stretch, 60″ per side

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

Warm Up
Cat/Cow 5-10
Down Dog/Cobra 5-10
FLR/Pushup Plus 10
Rolling Side Plank, 5/5
Side Plank 45″/45″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge Flow, 3/3
Bottoms Up KB Screwdriver, 5/5
Bottoms Up KB Armbar, 30″/30″

WOD

Our Core Training Values
Monday, Or
A: 40′ AMRAP
Row 500m
10 Walball Burpees, 20#/14#
Run 400m
10 Burpee Box Jump/Step Up, 24″/20″

Recovery
Med/Heavy KB arm Bar, 60″ each arm
Banded Lat Stretch/Fixed Lat Stretch, 60″ arm
1/2 Kneeling Hip Extension/Death Stretch, 60″ per side

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

Warm Up
Cat/Cow 5-10
Down Dog/Cobra 5-10
FLR/Pushup Plus 10
Rolling Side Plank, 5/5
Side Plank 45″/45″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge Flow, 3/3
Hanging Shoulder Circles, 10/10
Passive Hang to Arch Hold, 5×5″
Lateral Brachiation, 5/5 hand switches”

WOD

Our Core Training Values
A: Weighted Pronated Grip Flexed Arm Hang to Negative Pullup, 6-10×1@5–2, R90″. Use 50% of 3RM weighted Pullup if possible, Go to 6 rounds, stop if after 6 you are unable to hold top isometric.
B1: Foot Elevated Ring Row, 6×5@21×1, R30″ – scale so that you can complete the rep (thumbs to armpits) each time.
B2: High Bar Hanging L-Sit, 6×1@3-310, R30″ (that’s a 3 second negative, 3 second up, and a 10 second hold in the L-sit)
C: 10′ AMRAP
20m Suitcase Carry 1/3 BW Left
20/20 Mountain Climbers
20m Suitcase Carry 1/3 BW Right
10/10 Plank Shoulder Taps

Recovery
Med/Heavy KB arm Bar, 60″ each arm
Banded Lat Stretch/Fixed Lat Stretch, 60″ arm
1/2 Kneeling Hip Extension/Death Stretch, 60″ per side

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

Warm Up
Cat/Cow 5-10
Down Dog/Cobra 5-10
FLR/Pushup Plus 10
Rolling Side Plank, 5/5
Side Plank 45″/45″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge Flow, 3/3
Hanging Shoulder Circles, 10/10
Passive Hang to Arch Hold, 5×5″
Lateral Brachiation, 5/5 hand switches

WOD

Our Core Training Values
Wednesday, or
10 rounds for time, 40′ timecap
10 Ball Slam Burpees, 25#/15#
15 KB Swings, 1/4 BW
20 Box Jumps/Step Ups, 24″/20″ (or ~mid thigh height)
Run Building Loop

Recovery
Med/Heavy KB arm Bar, 60″ each arm
Banded Lat Stretch/Fixed Lat Stretch, 60″ arm
1/2 Kneeling Hip Extension/Death Stretch, 60″ per side

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

Warm Up
Cat/Cow 5-10
Down Dog/Cobra 5-10
FLR/Pushup Plus 10
Rolling Side Plank, 5/5
Side Plank 45″/45″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge Flow, 3/3
Bottoms Up KB Screwdriver, 5/5
Bottoms Up KB Armbar, 30″/30″

WOD

Our Core Training Values
A: 10′ TGU Practice/Build to heavy Single
B1: Periscope Walking Lunge, 1/4 BW, 4×5/5@3232, R30″.
B2: Single Arm Passive Hang, 4×10″/10″, R60″.
C: 4 rounds, 20′ Timecap
3/3 TGU 1/4 BW
10/10 Rope Hanging Knee Lifts (10 with one hand on top, then 10 with other hand on top, start each rep in a dead hang)

Recovery
Med/Heavy KB arm Bar, 60″ each arm Banded Lat Stretch/Fixed Lat Stretch, 60″ arm 1/2 Kneeling Hip Extension/Death Stretch, 60″ per side

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

Warm Up
Marching Glute Bridge x 5 RL
FRC Arm Circles x 5RL
x 3 sets
+
PVC Good Morning x 10
KB/DB TGU Sit-up x 5RL
x 3 sets
+
Build to starting weights

WOD

Our Core Training Values
Green
21-15-9 reps for time of:
Deadlift 225/155#
KB Push Press right side 16/12kg
KB Push Press left side 16/12kg

Blue
A1. Deadlift – 3 reps; rest 1 minute
A2. Single Arm DB Strict Press (weak side) – 6 reps; rest 1 minute
A3. Single Arm DB Strict Press (strong side) – 6 reps; rest 2 minutes x 5 sets
– Start light for each movement and build through the 5 sets

Recovery
Banded Active Leg Raise x 5RL x 2

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

Warm Up

WOD

Our Core Training Values
Recovery