Block 2 / Week 8 Jan 27th – Feb 2nd

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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 3 min
2) Shoulder Seq/OHS prep

Competition Pre
Snatch: 8 singles at ~80-85%1RM

WOD
Block 2/Week 8

Strength, strength endurance

A. OH Squat: 3 x 5,3,1; rest 2-3 min
+
5 rounds:
10 OH Squats @75% of best weight from “A”
15 T2B

Recovery
4 min-
Thread the Needle
Prone scorpion
Dynamic Supine Scorpion

Priority #2
Tuesday

Warm Up

1) Run Seq
2) Squat Seq

Competition Pre:
Deadlift: build to a heavy TnG set of 5.

WOD
Strength Endurance, Aerobic

Partner workout, one works/one rests, switching every 15 sec. One is always working.
8 rounds each 15 sec Double Unders/15 sec rest
8 rounds each 15 sec Pullups or Rows/15 sec rest
8 rounds each 15 sec Squats/15 sec rest
8 rounds each 15 sec HR Pushups/15 sec rest
8 rounds each 15 sec Situps/15 sec rest
(workout is 20 min total)

Recovery
Run 800m or 1 mile @cooldown pace

Priority #1
Wednesday

Warm Up

1) Your choice – 4 min
2) Shoulder Seq

Wod MOD
pick bar or ring MU depending on which one needs more work.
+
Deficit HSPU if 3 strict is easy.

WOD
Skill, aerobic

A. Muscle Ups: 1-3 reps EMOM for 7 min
(or, skill work for MU)
+
15 min AMRAP:
3 Strict HSPU
3/leg Pistols
15 Box Jumps or Steps 24″

Recovery
4 min-
Brettzel

Priority #1
Thursday

Warm Up

1) Your choice 4 min
2) Squat Seq
3) Bar Complex

WOD
Strength, CP Endurance

A. Front Squat: 3 x 5,3,1; rest 3 min
B1. Power Clean: 3 x amrap in 90 sec @85%1RM; rest 90 sec
B2. C2B Pullups: 3 x amrap in 60 sec; rest 90 sec
C. Run 800m @moderate pace

Recovery
none today

Priority #2
Friday

Warm Up

1) Row 5 min
2) Squat Seq

Competition Pre
Power Snatch: 4 x 5 TnG, rest 90 sec

WOD
Strength Endurance, Aerobic capacity

50 Back Squats 95/63lbs
50 Situps
50 Back Squats 75/53lbs
50 Arch Rocks*
50 Back Squats 55/33lbs
50 Situps

*in small groups, you may do back ext’s instead.

Wod MOD
Sub back extensions for arch rocks

Recovery
4 min-
Spinal Rocks
Shinbox Switches & twists

Optional
Saturday

Warm Up

1) Run Seq
2) Shoulder Seq

WOD
5 rounds:
400m Run
21 Push Presses 95/63lbs

Recovery
50 steps each: Blade, Instep, and Heel Walks
+
Prone Scorpion
Seal Stretch

Optional
Sunday

Warm Up

Run, Row, Ride, Rope- 3-5 minutes
Squat Sequence

WOD

Strength- about 15-20 minutes
From the rack, thruster doubles
Work to heavy double,
Then, 5 sets of 2 reps at 85%

6 Rounds
2min 30 seconds per round
AMRAP KB Swings in 30 seconds @90%+
Then, AMRAP Burpees in 2min @65%
No resting

Planks
Front 90 seconds X 3, little rest
25 sit-ups
L/R side 45 seconds X 3, little rest
25 sit-ups

Recovery

Death Stretch
Spinal twists/rocks
Down dog to Cobra X 5, SLOW

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