Block 1 / Week 4 Dec 30 – Jan 5

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Weekly priorities

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

Monday 1 – Rest – Wednesday 1 – Rest – Friday 2

Priority #1
Monday

Warm Up

1) Jump Rope 4 min
2) Squat Seq

Competition Pre
3 rounds skill:
5/leg Pistols
5-10 Kipping HSPU
20 sec Free Handstand

WOD
Block 1/Week 4

Strength, Aerobic

A. Front Squat: 1 rep @90%1RM EMOM for 5 min.
notes-warm up well!
B. Power Snatch: 2 reps EMOM for 10 min
C. Alternate EMOM for 12 min:
odd mins – 10-25 Double Unders
even mins – 8-12 Burpees

Recovery
Brettzel – 3 min

Priority #2
Tuesday

Warm Up

1) Your choice 5 min
2) Instructor’s choice

WOD
Happy New Year!

Teams of 4:
WOD 1-
Row 500m
Box Jumps 20″
Rope Climbs
Squats
–4 min rest–
WOD 2-
Row 500m
Toes to Bar
Wall Walks
KB Swings 53/36lbs
–4 min rest–
Every person for themselves:
Row 2 min for max cals

On WOD 1&2, athletes rotate stations when the rower has completed the row. Your goal is to accumulate as many reps as possible of the 3 other exercises. The rower must be rowing before reps count! You’ll be at each station once. Total score is reps from both WODs plus cals rowed at the end.

Recovery
Instructor’s choice

Priority #1
Wednesday

Closed

Priority #1
Thursday

Warm Up

1) Your choice – 5 min
2) 3 rounds:
2 Inchworms
4 steps Sampson Lunge

Competition Pre:
Deadlift: build to a heavy set of 3

WOD
Strength Endurance, Aerobic

4 rounds:
10 TnG Deadlifts (heavy, add per set)
15 HR Pushups
20 Squats
rest 2 min b/t rounds
+
5 rounds:
16 steps Walking Lunge
8 Toes to Bar/K2E
16 Situps
8 Long Cossacks (4/side)

WOD Mod
second WOD is 5 rft:
16 steps Plate OH Lunge 45/25
4 MUs
16 GHD Situps
8 Long Cossacks

Recovery
8 min:
Supine Scorpion
Death Stretch

Priority #2
Friday

Warm Up

1) Row 1200m warmup pace
2) Shoulder Seq

WOD
Strength, Strength Endurance

A. Push Press: 3 x 5,3,1; rest 2-3 min
+
21-15-9:
Push Press 135/93lbs
Pullups

Competition Post
Row 500m @85%/rest 2 min x 5

Recovery
5 min:
Seal Stretch
Locust

Optional
Saturday

Warm Up

1) Run 800m
2) Bar Complex

WOD
A. Squat Clean Thrusters: build to a tough unbroken set of 5 reps.
+
“DG”
AMRAP in 10 min:
8 Toes to Bar
8 DB Thrusters 35/25lbs
12 DB Walking Lunge steps 35/25lbs

Recovery
3 min-
Shinbox Switches
Shinbox Twists

Optional
Sunday

Warm Up

Run, Row, Ride, Rope 3-5 min

2 Rounds length of gym
Ginga Lunge Down, Inch Worms Back
Side step lunge (L/R, switch halfway) Down, High Skips Back

Maintain bottom of Squat position for a total of 2 minutes

WOD

Strength
Back Squat
10 reps @ 65%
6 reps @ 75%
4 reps @ 85%
Max reps @ 95%
Then, max reps @ 85%, 75%, 65%
Minimal rest between sets

WOD
5 Min AMRAP- all unbroken, no resting
12 Reps Push Press (moderate weight)
7 Toes to Bar/K2E/ or 15 Sit-Ups

Time Remaining-
Gym Length Yolk Carries for practice and for max weight as performance and ability allows

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