June 29 – July 6

adminWODs

Weekly Priorities

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

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

Warm Up

Squat assessment review
Squat Screen
Ankle Mobility Screen
Quadruped Hip Flexion Screen
Kneeling Knee Flexion Screen
Box Squat

WOD

Our Core Training Values

A: Squat Assessment
B: Back Squat/Box Squat to 3 RM.

Recovery

Squat to Tripod to Bridge transition, 5/5
Long Cossack sweep to Lunge roll to Cross leg twist, 5/5
Brettzel, 2×30-45″

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

Warm Up

Squat assessment review
Squat Screen
Ankle Mobility Screen
Quadruped Hip Flexion Screen
Kneeling Knee Flexion Screen
Box Squat

WOD

Our Core Training Values

Monday, or
A: Back Squat/Box Squat, 5×5@31×1, R90″, Work at 70-75% 3RM
B: 3 rounds for time
Row 500m
10 Pullups
20 Pushups
30 Squats

Recovery

Squat to Tripod to Bridge transition, 5/5
Long Cossack sweep to Lunge roll to Cross leg twist, 5/5
Brettzel, 2×30-45″

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

Warm Up

Jump Rope 3′
Janda Short foot drill, 30 contractions
Banded (partner) Ankle Mulligan, 60″” per leg
Walking Hip/knee circle, internal rotation to external rotation, 10/10
Ido Portal Squat Seq 2

WOD

Our Core Training Values

A: KB Snatch Review, 10-15′
B: 5 rounds
5 KB 1 Arm Snatch, L
5/5 Periscope Lunge, L
5 KB 2 Arm Snatch, R
5/5 Periscope Lunge, R
5 Ring Dips

Recovery

Squat to Tripod to Bridge transition, 5/5
Long Cossack sweep to Lunge roll to Cross leg twist, 5/5
Brettzel, 2×30-45″

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

Warm Up

Jump Rope 3′
Janda Short foot drill, 30 contractions
Banded (partner) Ankle Mulligan, 60″” per leg
Walking Hip/knee circle, internal rotation to external rotation, 10/10
Ido Portal Squat Seq 2

WOD

Our Core Training Values

Wedneday, or
12′ AMRAP
40 Double Unders / 120 Singles
20 Ballslams, 25/15#
10 Wallballs, 25/15#

Recovery

Squat to Tripod to Bridge transition, 5/5
Long Cossack sweep to Lunge roll to Cross leg twist, 5/5
Brettzel, 2×30-45″

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

Warm Up

Squat assessment review
Squat Screen
Ankle Mobility Screen
Quadruped Hip Flexion Screen
Kneeling Knee Flexion Screen
Box Squat

WOD

Our Core Training Values

Monday, or
A: Push Press, build to 3RM/ Heavy 3 in 15′.
B: Deadlift, build to 3RM/Heavy 3 in 20′

Recovery

Squat to Tripod to Bridge transition, 5/5
Long Cossack sweep to Lunge roll to Cross leg twist, 5/5
Brettzel, 2×30-45″

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

Warm Up

Squat Seq
Shoulder Seq
Barbell warmup/Clean and Jerk review

WOD

Our Core Training Values

A: Clean and Jerk, build to a heavy unbroken double in 15′.
B: Death by Clean and Jerk / Clean and Press. Using 75% of “”A””, do one Clean and Jerk or Clean and Press for every minute on a running clock. Do one on Minute, one, two on minute two, three on minute three, etc. Continue until you cannot keep up with the clock, or 15′, whichever comes first.

Recovery

Run or Row at a low recovery rate for remainder of class

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

Warm Up

Run Row Ride Rope 3-5 min

2 Rounds- light KB
20 KB Swings
2/2 TGUs
5 Goblet Squats
5/5 Periscope Lunges
3/3 KB Cleans

WOD

Our Core Training Values
20min cap
10, 9, 8…3, 2, 1
Front Squat (moving up in weight)
Dips (scaled as needed)

For time:

Run 400m

21-15-9 reps of couplet
Thrusters- empty bar
Toes to Bar (scale as needed)

Run 400m

Recovery

Foam Roll
Hamstring stretch