Aug 31 – Sept 6

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

Cat/Cow x6-10
Rolling Plank 5/5
Down Dog/Cobra x6-10
Plank 60″ (Upscale to opposing leg/arm 30″ each side)
Side Plank 30″/30″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge/tripod/cossack 5/5

WOD

Our Core Training Values

Squat Reassessment Week
Reassess Squat/Pistol Depth against box (if needed) During the first class of your training week.

A: Back Squat, Build to 3RM in no more than 20′.
B: 3 rounds, for time
10 Pullups
20 Wallballs 20/14#
15/15 1 Arm KB Swings, 1/4 BW

Recovery

Cossack tripod to single leg down dog, 5/5
Wrist Pushup Seq
Brettzell, 2×60″

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

Warm Up

Cat/Cow x6-10
Rolling Plank 5/5
Down Dog/Cobra x6-10
Plank 60″ (Upscale to opposing leg/arm 30″ each side)
Side Plank 30″/30″
Inverted Plank 60″
Cossack Squat/Tripod/Bridge/tripod/cossack 5/5

WOD

Our Core Training Values

Squat Reassessment Week
Reassess Squat/Pistol Depth against box (if needed)
Monday, Or

A: Push Press, Build to 3RM in no more than 15′
B: Deadlift, build to 3RM in no more than 20′

Recovery

Cossack tripod to single leg down dog, 5/5
Wrist Pushup Seq
Brettzell, 2×60″

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

Warm Up

Cat/Cow x6-10
Rolling Plank 5/5
Down Dog/Cobra x6-10
Plank 60″” (Upscale to opposing leg/arm 30″ each side)
Side Plank 30″/30″
Inverted Plank 60″
TGU, 3/3 1/5th BW
2x
5/5 1 Arm front rack KB Squat
5/5 KB Windmill

WOD

Our Core Training Values

Squat Reassessment Week
Reassess Squat/Pistol Depth against box (if needed)

A: 4 rounds for time, 20′ Timecap
10 Ring Dips
20 Knees to Elbow – recommended upscale if you can do kipping knees to elbow is 10/10 hanging windshield wipers
10 Clapping Pushups
20 Squats – recommended upscale if squats are clean is full squat Slam Ball, 25/15#

B: 10/10 Sandbag Getups, 10′ Timecap, 1/2 BW

Recovery

Cossack tripod to single leg down dog, 5/5
Wrist Pushup Seq
Brettzell, 2×60″

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

Warm Up

Cat/Cow x6-10
Rolling Plank 5/5
Down Dog/Cobra x6-10
Plank 60″ (Upscale to opposing leg/arm 30″ each side)
Side Plank 30″/30″
Inverted Plank 60″
TGU, 3/3 1/5th BW
2x
5/5 1 Arm front rack KB Squat
5/5 KB Windmill

WOD

Our Core Training Values

Squat Reassessment Week
Reassess Squat/Pistol Depth against box (if needed)

Wednesday, or

A: Front Squat (upscale Overhead Squat), 5×5@31×1, R90″, 75-80% 1RM.
B: 3 rounds, steady pace
15 KB Swings 1/3 BW
10 Knees to Elbows w/ Medball between knees
5 Ice Cream Maker Pullups

Recovery

Cossack tripod to single leg down dog, 5/5
Wrist Pushup Seq
Brettzell, 2×60″

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

Warm Up

Run 400m
Squat Seq
Shoulder Seq
Barbell Seq

WOD

Our Core Training Values

Squat Reassessment Week
Reassess Squat/Pistol Depth against box (if needed)

A: Build to a heavy Thruster in 15′

B: “Frog Complex”, 5 rounds
Squat Clean/Thrust/Back Squat/Thruster, aim for 75% of “A”

Recovery

Cossack tripod to single leg down dog, 5/5
Wrist Pushup Seq
Brettzell, 2×60″

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

Warm Up

With a light bar:
Cuban Press x 10
BN Press x 10
Good Morning x 10
x 3 sets
+
Row Relay with partner
30 on/30 off x 4 sets each – build in speed each set
+
Green – build to power snatch weight
Blue – review snatch grip dead tech and build to first weight

WOD

Our Core Training Values

Green

For time:
Row 1000 meters
30 Power Snatch – 135/95#
(Scale to 70% of max full snatch as needed.)
Row 1000 meters
+
5-20 min Monostructural Aerobic Work at easy pace

Blue

A1. Snatch Grip Deadlift x 5; rest 10 seconds – build
A2. Broad Jump x 5; rest 2 min x 5 sets
B. Row 1k for time

Recovery

Lacrosse Ball Pec Minor x 2 min RL

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

Warm Up

WOD

Our Core Training Values
Recovery