Transition week 1 of 2 March 31 – April 6

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Weekly Priorities

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

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

How to read workouts for this block

How to plan your schedule for the this block

Priority #1
Monday

Warm Up

1) Run Seq
2) Med Ball Toss practice

WOD
Transition week 1 of 2

Medicine Ball 2 Miles:

with a partner, run 2 miles while tossing the ball back and forth to each other. The person with the ball must be stationary. Partner sprints ahead, stops & catches the ball. P2 sprints ahead then to recieve the ball. Use a variety of throws; 10 Burpee penalty for both if the ball touches the ground.

Recovery
70 steps each: Blade, Heel, and Instep Walks
–OR–
15 Wall Squat Lean-Backs
8/side Ankleboxes
+
Death Stretch

Priority #2
Tuesday

Warm Up

1) Your choice, 4 min
2) Shoulder Seq

WOD
A1. DB Bench Press: 4 x 8-12 @4010, rest 30 sec
A2. Knee to Wall Stretch w/Quad: 4 x 10/side, rest 30 sec
+
Teams of ~5, 24 rounds each person:
Run down the length of the gym
7 reps of the Rx’ed exercise*
Run back & tag partner to go
rest while the other team members go.

*1st 8 rounds, it’s Star Jumps
2nd 8 rounds, it’s Mtn Climbers (7/side)
3rd 8 rounds, it’s Burpees

Recovery
Easy Run, Row, or Ride the remaining time.

Priority #1
Wednesday

Warm Up

1) Row 6 min @low SR
2) Band Hamstring Leg Lowering

WOD
A1. Deadlift: 4 x 5-6 @4111, rest 30 sec
A2. Wall OH Reaches: 4 x 8 @2 sec holds, rest 90 sec
+
4 rounds:
10 One Arm KB Swings L
5 L-Pullups
10 One Arm KB Swings R
15 Pushups

Recovery
3 min-
Downdog position Overhead Shrugs + Cobra

Priority #1
Thursday

Warm Up

1) Your choice – 4 min
2) TGU mobility/practice

WOD
Complete in any order, switch at any time:
2 x 400m Sandbag Carry @~1/2bwt
Build to a max Turkish Get-Up (must do both sides to count)
20 Wallwalks
80 Box Jump/Step Downs 20″
3 min total each side Death Stretch

Recovery
none, in workout today.

Priority #2
Friday

Warm Up

1) Run Seq
2) Squat Seq

WOD
Teams of 3, amrap in 40 min:
Run 800m (together, as a group)
100 Wallballs 20/14 (total for the team)
6 Rope Climbs 20’/15′ (total for the team)

Once all are back from the run, then the team members can split up the WBs and RCs however they wish. However, only two can work at a time, one on each exercise. (eg: two cannot be doing WBs at the same time)

Recovery
2 min-
Seal Stretch
Brettzel

Optional
Saturday

Just 9 am class taught by Dr. Josh Z! 10 am to 11:30 am is Open Gym.

Warm Up

1) your choice – 5 min
2) Bar Complex

WOD
A. Power Clean: build to a max
B. Power Clean: 6 x 1 @85-90% of “A”, rest 1 min
+
Death by Pullup: 1 rep EMOM; add one rep every minute until you fail to hit the total before the minute is up.

(if scaling to ring rows, keep foot placement the same thru every set!)
Recovery
3 min-
Seal Stretch
Reverse Wrist Rotations

Optional
Sunday

No class this Sunday. Gym is open from 10 am to 11:30 AM

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