Block 1/1, Week 3/8 Nov 24 – 30

adminWODs

Weekly Priorities

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

Yoked Gymnast Training Block Resource Page (Videos, Tips, Etc.)

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

Run Building Loop (~300m)
90/90 Flow Seq
Shoulder Seq
Passive Bar Hang, 60”

WOD
A: Half Kneeling 1 Arm DB Strict Press, 4×10/10@21×1, R45”, use 20% of 1RM strict press and increase if possible.
B1: Strict Biacromial Pullup, 4×1’ AMRAP, R90”.
B2: Strict Pushup, 4×1’ AMRAP, R90”.
C: 8’ AMRAP
3 Burpees
Row 150m

Recovery
10/10 Prone Dynamic Scorpions
10 Cat/Cow/Childs Pose flow
20 Slow Supine Belly Breaths

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

Same as Monday

WOD
Monday, or
A1: Turkish Getup, 4×5/5, use 25/15# Slamball, R60”.
A2: KB Windmill, 4×5/5, 53/35#, R60”.
B: 4 Rounds, steady pace, complete in any order
20 Stallbar High Knee/Leg lifts
15 Reverse Hyperextensions on pommel horse or bench
10 Abwheel Rollouts
3-5 GHD Raises
C: Accumulate 800m Farmer’s Carry, 70/53 (Scale up is 105/70)

Recovery
10/10 Prone Dynamic Scorpions
10 Cat/Cow/Childs Pose flow
20 Slow Supine Belly Breaths

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

Jump Rope 3’, Attempt 200 Singles unbroken
90/90 Flow Seq
Calf Raise Seq
Shoulder Seq
Passive Bar Hang 60”

WOD
A1: Knee Jump to Box Jump to Jump Down, Floor to 20/14” to Floor, 4×5, R30”.
Alt if no knee Jump is Seated to Box Jump to Jump Down, same heights. (Scale up is 24/20”)
A2: 24’ Slam Ball Squat Throw, 4×5, 15/8# (scale up is 25/15#), R30”.
B: 3 rounds, steady pace
3 Strict HSPU
5/5 Pistols (scale up is Shrimp squat)
7 Strict Ring Dips
9/9 Wallruns

Recovery
10/10 Prone Dynamic Scorpions
10 Cat/Cow/Childs Pose flow
20 Slow Supine Belly Breaths

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

Same as Wednesday

WOD
“Turkey Day”
With a Partner, 4×4’ AMRAP, R4’.
Each round is cumulative reps, divide as needed, only one partner may work. If no partner, reduce reps per round by half.
60 Russian KB Swings, 70/53
30 Goblet Squats, 70/53

Recovery
10/10 Prone Dynamic Scorpions
10 Cat/Cow/Childs Pose flow
20 Slow Supine Belly Breaths

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

3’ Jump Rope
Squat Seq
Spend 10 warming up to “A” Back Squat Work set
After “A”, Barbell Complex

WOD
“Leftovers”
A: Back Squat, 4/4/2/2/1, R90”, worksets are 80/85/88/90/95% 1RM
B: “Bear Complex” @115/75#,
5×5, rest 3’ between sets
One rep is
Power Clean/Front Squat/Push Press/Back Squat/Push Press
Scale up is 135/95#, and/or 7×5

Recovery
10x Down Dog to Cobra to Child’s Pose flow
30” Forward bend off of GHD to deload low back.

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

Run/jog 400m
Run Seq
Squat Seq
Short Shoulder Seq

WOD
“Houseguests and Fish”
For time, with a 40’ Time Cap
Run 1200m
10 Burpees
Run 800m
20 Burpees
Run 400m
30 Burpees
Run 200m
40 Burpees

Recovery
Supine Belly Breathing

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

WOD
“Murph at Sea”
Row 2000m
100 Pull-Ups
200 Push-Ups
300 Squats
Row 2000m

Do staggered heats if there aren’t enough rowers.

Recovery
Eat more Turkey
Foam Roll
Spinal Rocks