Nov 23 – 29

adminWODs

Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

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

Warm Up
Cat/Cow, 6-10
Inchworm, 10
FLR/Pushup Plus, 10
Hanging Shoulder Circle, 10/10
Goblet Squat, 10
KB or DB Windmill, 10/10

WOD
A: Movement review, Assesment Day 1: Pushup/Perfect, Floor Press
B: In 5′ Establish Pushup/Scaled Pushup capability – Can you do a perfect pushup on the floor? If not on the ground, at what height do your hands need to be elvated?
C: In 15′ Establish 3RM BB Floor Press
rest 5′
D: 60″” AMRAP Perfect Pushup
E: 3 rounds for time, 10′ Timecap
30 KB Swings
1.5/1 Pood or 1/4 BW, which ever is heavier
30 Double Unders/90 Single unders

Recovery
90/90 Flow
Pigeon Pose, 2×60″
Banded Lat stretch, 2×60″
Banded Tricep stretch, 2×60″

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

Warm Up
Cat/Cow, 6-10
Inchworm, 10
FLR/Pushup Plus, 10
Hanging Shoulder Circle, 10/10
Goblet Squat, 10
KB or DB Windmill, 10/10

WOD
Monday, or
A: Front Squat, 15 Minutes build to a heavy triple.
B1: Box Jump, 5×3, 30″/24″, R10″.
B2: Front Squat, 5×3@31×1, 80% of “A”, R90″.
C1: GHD Raise / Nordic Hamstring Curl, 4×8-10, R60″.
C2: Single Leg Glute Bridge, 4×10/10, R60″

Recovery
90/90 Flow
Pigeon Pose, 2×60″
Banded Lat stretch, 2×60″
Banded Tricep stretch, 2×60″

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

Warm Up
Cat/Cow, 6-10
Inchworm, 10
FLR/Pushup Plus, 10
Hanging Shoulder Circle, 10/10
Run 400m

WOD

A: 5′ Kip Swing/beat practice, aim for consistent controlled beat/swing
Or
A: 5′ Kipping Pullup. Accumulate AMRAP Kipping or Butterfly Kipping Pullups without tearing hands or fatiguing to failure.
B: 5′ Kip Swing/beat practice on Rings.
Or
B: 5′ False Grip Kipping Pull to hip practice.
C: For time
Run 400m
40 Wallballs, 20/14#
30 T2B
20 Pushups
10 Pullups

Recovery
90/90 Flow
Pigeon Pose, 2×60″
Banded Lat stretch, 2×60″
Banded Tricep stretch, 2×60″

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

Warm Up
Cat/Cow, 6-10
Inchworm, 10
FLR/Pushup Plus, 10
Hanging Shoulder Circle, 10/10
2x
Shin Height Box Jump, 10
Burpee, 5
Run Building Loop

WOD
Turkey Day!

A: LH/HH Prowler Push, 3x40m, R2-3′
B: 800m Burden Carry, 1/2 BW Sandbag.
Or
B: With a Partner, Medball Mile.

Recovery
90/90 Flow
Pigeon Pose, 2×60″
Banded Lat stretch, 2×60″
Banded Tricep stretch, 2×60″

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

Warm Up
Cat/Cow, 6-10
Inchworm, 10
FLR/Pushup Plus, 10
Hanging Shoulder Circle, 10/10
2x
3/3 TGU
5/5 KB Halos
15 Swings

WOD
A: Sandbag Getup, 5′ AMRAP, 1/2 BW. Rest 5′.
B: Hang Power Clean Review, 10′ skill review or build to heavy single.
C: 12′ AMRAP
Row 250m
15 Hang Power Clean, 95/65#

Recovery
90/90 Flow
Pigeon Pose, 2×60″
Banded Lat stretch, 2×60″
Banded Tricep stretch, 2×60″

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

Warm Up
5 minutes: 10 Banded Good Mornings/10 Band Passthroughs/10RL Lateral Band Walks
+
400 meter Med Ball Swedish Mile
+
5 min Hang Power Clean Tech

WOD
Green
AMRAP in 10 minutes:
10 Toes to Bar
5 Hang Power Clean 135/95#
Run 200 meters

Blue
A. Hang Power Clean – build to a heavy 3 in 15 minutes
– Scale to Deadlift
B. Strict Hanging Straight Leg Raise – 3 x 10; rest 2 min

Recovery
Ginga Lunge w/ 5 second negative x 5RL x 2

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

Warm Up

WOD

Recovery