Week 3/8 – Block 1; Week 3 April 28 – May 4

adminWODsLeave a Comment

Weekly Priorities

How to read workouts for this block

How to plan your schedule for the this block

Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2

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

Priority #1
Monday

Warm Up – If you are early to class, you could be doing extra warm up…

1) Squat Seq w/OHS emphasis; complete 60 Jump Rope turns b/t each drill.

WOD
Week 3/8 – Block 1; week 3

–“A” series all together–
A1. Front Squats: 4 x 6 @4020, rest 60 sec
A2. Strict Pullups (wtd if able): 4 x 5-7 @50X0, rest 60 sec
notes-scale to Ring Rows @tough angle to make rep range.
–rotate thru “B” in groups of 3, one at each station, add from last week–
B1. Strict Pushups: 4 x 10 @2020, rest 45 sec
B2. OH Squats: 4 x 5 @3311, rest 45 sec
B3. KB Swings: 4 x amrap in 40 sec, rest 45 sec
C1. Hollow Holds: 3 x 20 sec; rest 20 sec
C2. Arch Holds: 3 x 20 sec; rest 20 sec
notes-feet together, arms ext. in “Y” @135 degrees

Recovery
4 min-
2 x 6 Wall OH Reaches
2-3 min Supine Belly Breathing

Priority #2
Tuesday

Warm Up – If you are early to class, you could be doing extra warm up…

same as Mon

WOD
w/partner:
AMRAP in 45 min:
400m Med Ball Relay 20/14lbs (like MB Mile)
One works at a time, mix & match as you wish (# is team total):
80 Squats
60 Double Unders
40 Back Extensions
20 Situps (GHD for advanced)
once all complete, begin the next round with the 400m relay.

Recovery
same as Mon

Priority #1
Wednesday

Warm Up – If you are early to class, you could be doing extra warm up…

1) 2 rounds:
Row 250m or Run 200m
10/side Squat Reaches

2) Shoulder Seq

WOD
A1. Push Press: 4 x 5-7 @21X1, rest 60 sec
A2. DB Walking Lunges: 4 x 10 steps @4010, rest 60 sec
B1. Paused Thrusters: 3 x 6 @32X1, rest 60 sec
B2. Bent Over Rows (undergrip): 3 x 10-15 @20X0, rest 60 sec
notes-use same wt. and BB for B1/B2.
+
For time:
45 cals on Rower
30 Knees to Elbows
15 Burpees

Recovery
Supine Belly Breathing

Priority #1
Thursday

Warm Up – If you are early to class, you could be doing extra warm up…

same as Wed

WOD
Around the World: (rotate thru stations on a 1 min timer)
6 rounds: (30 min)
1 min Row
1 min Airdyne
1 min Single Skips
1 min Running (down & back shuttles)
1 min FLR
+
3 rounds:
6 Wall OH Reaches
6/side Side Lying Windmills
30 sec/side Kneeling Lunge Stretch

Recovery
same as Wed

Priority #2
Friday

Warm Up – If you are early to class, you could be doing extra warm up…

1) Run 600m as a group.
2) 2 rounds:
4 Inchworms in place
5/side Lizard Lunges
10 Glute Bridges @3 sec hold each rep

WOD
A. Pull Progression
–OR–
A. Thick Bar Pullups: 3 x amrap; rest 2 min
–“B” series all together–
B. Deadlift: 6 x 10 @30X0, rest 60 sec
notes-remove weight as you fatigue; start heavy.
C1. BB Floor Press: 4 x 8 @3211; rest 60 sec
C2. Anchored Situps: 4 x 11 @3020, rest 60 sec
D. Prone Active PVC Raise @135 degrees: 3 x 6 @1016; rest 60 sec

Recovery
4 min-
Prone Scorpion
Prone Belly Breathing

Optional
Saturday

Warm Up – If you are early to class, you could be doing extra warm up…

1) Extended Run Seq

WOD
A. Teams of 4:
8 Prowler Trips 80m down & back*
athletes can rotate at will until the task is complete.

*light/moderate load. Team members ideally of similar strength levels.

B. Teams of 2:
400m Sandbag Carry (do together, switch bag as needed)
then, one works at a time to complete (#s are total for team)
80 Box Jumps 20″ (step down)
60 Knees to Elbows
30 Burpees
then,
400m Sandbag Carry (do together, switch bag as needed)

Recovery
Wall OH Reaches
Side Lying Windmills

Optional
Sunday

Warm Up – If you are early to class, you could be doing extra warm up…

For about 8-10 minutes at 75%
3 Burpees
Side lunge down and back
Inch Worms down
Crab walk back
Carioca down and back
Run down
Run backwards back

WOD

Deadlift/Box Jump low
10-8-5-5-3-3-3

Challenge Course-
2 times through

Agility Ladder
Run 400m
30 Ball Slams 25/15
20 Wall Balls 20/14
10 Burpees
Max reps Deadlift 185/115

Recovery

Static Holds- 2x
20 sec on/10 sec rest

Bar hang
Front Plank
Prone Scorpion R
Prone Scorpion L
Side Plank R
Side Plank L

Leave a Reply

Your email address will not be published. Required fields are marked *