Block 1 – Week 3

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Monday Priority 1

Warm Up
1) Row 3 min
2) Bar complex

WOD
Strength, aerobic capacity

A1. Bench Press: 7 x 1 @30X0, rest 90 sec
A2. Power Clean: 7 x 1, rest 90 sec
B. AMRAP in 5 min:
Wallballs 20/14lbs

Recovery
3 min – easy rope skipping

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Run Seq
2) Squat Seq

WOD
Aerobic Power

3 rounds:
Row 300m @your 2k pace, then
AMRAP in 2 min of:
Burpee Box Jumps 20/18″
rest 2 min b/t rounds
+
2 rounds:
Run 400m @your mile pace, then
AMRAP in 2 min of:
7 Thrusters 65/45lbs
7 Knees to Elbows
rest 2 min b/t rounds
+
200 Walking Lunges for time.

Recovery
3 min –
Pass-Thru Stretch – 6 x 10 sec holds @max stretch

Wednesday Priority 2

Warm Up
1) 3 min, your choice

WOD
Custom Goals training
+
Aerobic Power

Teams of 2 – Row 4800m for time.
Switch rowers every 400m.

Recovery
18 min:
5/5 Shinbox Switches
5/5 Shinbox Rolls
+
Death Stretch

Thursday
Wed/Fri Make Up Day

Friday Priority 1

Warm Up
1) Partner Med ball tosses- 3 min
2) Shoulder Seq + Int. Rotation Stretch

WOD
Strength, strength endurance

A. 12 min EDT: (try to beat last week)
Accumulate as many single reps possible of
•Weighted Chin Ups @90% of your 1RM
•Ring or Bar Dips @90% of your 1RM
B1. Strict Pushups: 2 x 35-40 unbroken @10X0, rest 60 sec
notes-find a height allowing for quality, unbroken reps. Nearly everyone will have to scale!
B2. DB Bent Rows: 3 x 6-8 @20X0, rest 60 sec
notes-get as horizontal as possible!
D. Side Lying DB External Rotations: 2 x 6-8 @3010, rest 30 sec b/t arms

Recovery
2 min-
Bully Stretch

Saturday

Warm Up
1) Run Seq
2) Squat Seq

WOD
“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Recovery
5 min-
70 steps each: blade, heel, and instep walks
Band Hamstring stretches

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