Block 1/1; Week 5/10 Oct 13-19

adminWODs

Weekly Priorities

Monday Snatch
Tuesday Make Up or Alternate
Wednesday Snatch
Thursday Make Up or Alternate
Friday-Sunday Variety

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

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) Deck of Death – 5 min
2)
Half Kneeling Chops x 10 each
Single Leg Glute Bridges x 10 each
Long Cossacks w/OH Reach x 10 each
Band Pull OH Squats x 10
3) Bar Complex

WOD
Block 1/1; week 5/10

(all drills and snatching done from hang, not high hang this week)
A. Snatching focus – Skill drills:
1 – Below Knee Hang + Hang + Power Position
2 – Below Knee Hang + Hang + Snatch High Pull
3 – Below Knee Hang + Hang + Snatch
(all of these done w/light weight. Each athlete should get multiple observed reps b/f moving to the next drill)

B. Below Knee Hang Snatch: 1 rep EMOM for 15 reps.

Optional conditioning:
10′ AMRAP
20 Double Unders
10 Deck Squat to Burpee
2 Forward Rolls

Recovery
Side Lying Windmill
Thread the Needle
Elbow Rotations

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

same as Mon

WOD
same as Mon
–OR–
For 35 min:
400m Sandbag Carry ~1/2bwt
100m Farmer’s Walk 70/53lbs
50m/arm Waiter’s Walk
25m Bear Crawl

Recovery
same as Mon

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

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) Deck of Death – 5 min
2)
Half Kneeling Chops x 10 each
Single Leg Glute Bridges x 10 each
Long Cossacks w/OH Reach x 10 each
Band Pull OH Squats x 10
3) Bar Complex

WOD
(all drills and snatching done from hang, not high hang this week)
A. Snatching focus – Skill drills:
1 – Below Knee Hang + Hang + Power Position
2 – Below Knee Hang + Hang + Snatch High Pull
3 – Below Knee Hang + Hang + Snatch
(all of these done w/light weight. Each athlete should get multiple observed reps b/f moving to the next drill)

B. Below Knee Hang Snatch: 1 rep EMOM for 15 reps.

Optional conditioning:
4 rounds, steady pace
20 Stallbar High Knee Lifts/ High Bar strict High Knee Lift
15 Reverse Hyper on horse/bench (Strict, no swing)
10 Pushup to Elbow to Pushup
5 Strict P-Bar Dips (Russian Dips to increase Challenge)
30″” P-Bar L-Sit

Recovery
Side Lying Windmill
Thread the Needle
Elbow Rotations

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

same as Wed

WOD
same as Wed
–OR–
Row 5000m

Recovery
same as Wed

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

1) 5 rounds:
10 each Med Ball Tosses w/partner
5 Squat Thrusts

2) Kneeling Lunge w/OH Reach
3) Squat Seq 3.0

WOD
A. Front Squat: 6 x 1 rep @20X0, rest 90 sec
notes-build in weight; only the last 1-2 sets tough.
+
Complete as many Strict Pullups (L-Pullups adv)
and Ring Dips as possible in 15 min.
(any set/rep you wish, alternate at will)

Recovery
Side Lying Windmills
Wall OH Reach

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

1) 400m Med Ball Toss/Run w/partner
2) Shoulder seq
3) Bar complex

WOD
14.4
AMRAP in 14 min:
60 cals Row
50 Toes to Bar
40 Wallballs 20/14lb
30 Power Cleans 135/95lbs
20 Muscle Ups

Recovery
Run 800m-1 mile easy pace

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

Run, Row, Ride, Rope- 3-5min

Pull-Up Progression work 10 min

WOD

For Time, in any order or rep scheme:
25 Hang Power Cleans 95/65
25 Push Press/Push Jerk 95/65
25 Deadlifts 95/65
25 Back Squats 95/65

Recovery

Scorpions prone slow with holds
Hamstring stretches