Block 1/1, Week 8/8 Dec 29 – Jan 4th

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.

Jump Rope, Mixed patterns, 3’
2 rounds
10/10 Naked or Light KB Windmill,
10 Inchworms,
5/5 Long Cossack,
10 Front Leaning Rest to Plank Plus

WOD
Re-Assessment
15’ to test for 1RM Weighted Dip/Weighted pronated grip pullup. If you did not have a pullup at the beginning of the block, try for one now.
Rest/recovery interval of 6 minutes – keep moving during this 6’ – easy jog, jump rope, shoulder mobility work, etc.
3’ AMRAP Strict Pullups/Chinups
Rest/recovery interval of 6 minutes
3’ AMRAP Strict Chest to Deck Pushups
Rest/Recovery interval of 6 minutes – do Hamstring PNF cycle in this recovery phase. 6×10″”/5″”/1″” Extend/Contract/relax cycle
AMRAP Pbar L-Sit.

Recovery
60” Supine Belly breathing
2×30” Brettzel
6/6 slow Sidelying Windmills

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

Same as Monday

WOD
Re-Assessment, or
A: 4 rounds, steady pace, try to use the same KB/DB throughout, 30’ Time Cap
10/10 Half Kneeling KB/DB Press to Triangle, 35/18# (upscale 53/26#)
10/10 Goblet Squat to Halo
10/10 Goblet Hold Walking Lunge
40m Bottoms Up Front Rack Carry, switch hands at 20m
B1: GHD Back Ext, 4×10, R30”.
B2: HH Prowler Push, 4x40m, R30”.

Recovery
60” Supine Belly breathing
2×30” Brettzel
6/6 slow Sidelying Windmills

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

3’ Your choice
Shoulder Seq
10/10 Squat to Tripod to Bridge Transition
2x
10m Spiderman Crawl
10m Duckwalk

WOD
Re-assessment, or
A: Handstand Practice, 5’.
B1: 2×60” Handstand Hold, R30”
B2: Two Hand to One hand high bar hold, 2×60”, R30”. Hang from 2 hands for first 15”, release on hand for until 30”, 2 hands until 45, other hand until 60”.
C: 4 rounds at a steady pace (80-85% RPE), 20’ Time cap
5 Wall Walks
10 Burpees
15 Knees to Elbows
Run 200m

Recovery
60” Supine Belly breathing
2×30” Brettzel
6/6 slow Sidelying Windmills

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

Same as Wednesday

WOD
Re-Assessment or
A: 30’ AMRAP
60 Double unders
50 Wallballs, 20/14#
40 Slamballs, 25/15#
30 T2B
20 Burpees
10 Pullups

Recovery
60” Supine Belly breathing
2×30” Brettzel
6/6 slow Sidelying Windmills

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

Jump Rope 3’
Shoulder seq
Wrist Pushup seq against wall
BB Warmup

WOD
A: Skill review, Clean and Jerk. 5-10’ skill review and warmup reps.
B: In 15’, Find your 1 RM Clean and Jerk
C: “50% Grace”.
30 Clean and Jerks at 50% “B”, 10’ Time Cap.

Recovery
Wrist Pushup Seq against wall
20-30 Spinal Rocks

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

Run 800m as a Group
Running warmup

WOD
A: “Death by 10m”. 20′ Time cap. On a running clock, run 10m for each minute elapsed, 10m on minute 1, 20m on minute 2, 30m on minute 3, etc. Continue until you cannot keep up with the clock.
5′ break between A and B.
B: 1600m Team Burden/Last Man Sprints. Teams of 4-6.
With a 15# Slamball or heavier. Form a single file line. First person carries ball, and sets running pace. Last person sprints to front of line, and takes ball from first person. Follow this pattern until the team has completed 1600m

Recovery
Supine Belly Breathing
10/10 Supine Dynamic Scorpions
2×30” Standing Crossed Leg IT Band stretch

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

Run, Row, Ride, Rope- 3-5 Min
Guided KB Warm-Up

WOD
Thrusters from rack-
Rest as needed, adding weight
12, 10, 6, 3, 3, 3, 3, 3

5min AMRAP
3 Toes to Bar
6 Burpees
9 Ball Slams

Rest 3 Min

5min AMRAP
3 HSPUs
6 Knees to Elbows
9 Ball Slams

Recovery