Block 3 / Week 5 of 13 (accumulation 1) Sept 30 – Oct 6

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Weekly priorities

Weekly framework are 2 tracks. No more make up days.

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

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

You should have received an email explaining it all last week Sunday. Check your inboxes!

Priority #1
Monday

Warm Up

1) Your choice – 3 min
2) Squat Seq

WOD
Block 2/week 5 of 13 (accumulation 1)

Strength/Alactic

3 rounds:
Front Squat x 5 @30X0 (heavy)
rack the bar and move it to your back, rest 10 sec
Back Squat x amrap (same weight)
rest 3 min b/t rounds (as others go)
+
2 rounds:
Weighted Chin-Ups x 2-4 @30X0
rest 10 sec, removing weight
Kipping Pullups x amrap
rest 3 min
+
Alternate EMOM for 10 min:
odd mins – 2 Power Cleans @ 75%1RM
even mins – 5 Burpees AFAP

Recovery
None today

Priority #2
Tuesday

Warm Up

1) Row or Ride 4 min
2) Bar Complex (simple)

Competition WOD
Rest Today

WOD
Strength Endurance, Aerobic Power

13.2
AMRAP in 10 min:
5 Push Presses 115/75lbs
10 Deadlifts 115/75lbs
15 Box Jumps 24/20″
+
Weighted Side Planks: 3 x 20 sec/side; rest 20 sec b/t sides (as group)

Recovery
3 min-
50 steps each Walk – Blade, Instep, Heel.
20 Relaxed Spinal Rocks

Priority #1
Wednesday

Warm Up

1) your choice – 3 min
2) Shoulder Seq
3) Squat Seq
4) PVC OHS Stretch – 1 x 10

Competition Pre:
OHS: build to a 1RM

WOD
Strength

A. OH Squat: 4 x 4 @3211; rest 3 min
+
4 rounds:
10-12 unbroken Push Presses
rest 20 sec
20-25 unbroken Russian KB Swings
rest 3 min

Competition Post:
Row 1000m @85% x 2; rest as long as it took you b/t sets

Recovery
3 min-
Thread the Needle
Spinal Twists

Priority #1
Thursday

Warm Up

1) your choice – 3 min
2) Shoulder Seq
3) Squat Seq
4) PVC OHS Stretch – 1 x 10

WOD
Strength Endurance, Aerobic Power

For time:
40 OH Squats 45/33lbs
60 Situps
20 OH Squats 95/63lbs
40 Toes to Bar/K2E
10 OH Squats 135/93lbs
20 GHD Situps

Recovery
3 min-
Thread the Needle
Spinal Twists

Priority #2
Friday

Warm Up

1) Jump Rope – 4 min
2) Squat Seq
3) unloaded Split Squats: 1 x 8
+
Warm up for chin-up

Competition Pre
build to a heavy single Thruster from the rack
while resting, practice HS Walking

WOD
Strength/Aerobic

A. DB Split Squat: 2 x 8-10 @30X0, rest 1 min b/t legs (heavier)
+
15 rounds:
1 Wtd Chin-Up (~85%1RM)
10 Double Unders
10 Walking Lunges

Competition Post
7 Rope Climbs for time
Rest b/t climbs only in the FLR position.

Recovery
1 min Downdog to Cobra smoothly
1 min/side Locust

Optional
Saturday

Warm Up

1) Row 4 min
2) Bar Complex
3) Power Snatch warmup to a starting weight.

WOD
5 rounds:
Sprint Row 150m for time.
Power Snatch x 1
HR Pushups x amrap

rest as needed b/t exercises/rounds. Score is row times, load, reps.
This is not for total time, if doing quality work, it should take the whole class time.

Recovery
5 min-
Death Stretch

Optional
Sunday

Warm Up

3-5 Minutes, Ride, Row, Run, Jump Rope

KB Warm-Up Guided

WOD

Couplet Warm-Up
Bench Press and Squat Clean

EMOM 16 Minutes
Evens- Bench Press, 3 Reps 75% 1RM
Odds- Squat Clean, 3 Reps 75% 1RM
(May scale with push-ups and front squats, as necessary)

Rest 5 Minutes
Break down bars/equipment
Set up for WOD

For Reps in 8 Minutes
Toes to Bar (scale as necessary)
Thrusters 75lbs/53lbs
3/3, 6/6, 9/9, 12/12… count reps

Recovery

Death Stretch
at least 1min/side

Scorpions 5/5

LaCrosse Ball work

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