Week 5/6 – Block 2, Week 2 July 21-27

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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 – Early to class? Start foam rolling like this.

1) Foam Roll hips, adductors

2) 2 rounds:
5/side Squat Reaches to Sky
30 sec Tactical Frog + 3/rotations/side
5 Bootstrapper Squats

WOD
Week 5/6 – Block 2; week 2

A. Sumo Deadlift: 3 x 3,2,2, rest 3 min
notes-keep bar speed up today, NO grinders
B. Ring Dips: 5 x amrap in 1 min; rest 90 sec
–OR–
B. Push Progression
+
Partner workout:
AMRAP Burpees in 5 min, one works at a time; switch every 30 sec!

Recovery
Walk/Jog easy in time remaining

Priority #2
Tuesday

Warm Up – Early to class? Start foam rolling like this.

same as Mon

WOD
Make up Mon, or:

For 30 min @easy, conversational pace:
Row 1000m
10 Power Cleans 135/95lbs (drop each rep & breathe between reps)

Recovery
same as Mon

Priority #1
Wednesday

Warm Up – Early to class? Start foam rolling like this.

1) Run 800m as a group
2) Squat Seq 2.0 – run 100m b/t each drill AND each side on the L/R drills.
(you’ll run 100m x 5 total)

WOD
All @max effort, 2 rounds thru:
AMRAP in 5 min:
Run 100m
5 Burpees
10 Box Jumps 20″
–5 min recovery–
AMRAP in 5 min:
Row 200m
10 DB Thrusters
–5 min recovery–

Recovery
Walk/Jog easy
+
Supine Belly Breathing

Priority #1
Thursday

Warm Up – Early to class? Start foam rolling like this.

same as Wed

WOD
Make up Wed, or:

AMRAP in 20 min:
3 Hang Power Cleans 77%1RM
6 Ring Dips
9 Box Jumps 30″/24″
27 Double Unders

Recovery
same as Wed

Priority #2
Friday

Warm Up – Early to class? Start foam rolling like this.

1) Squat Seq 2.0 – do 10 Squats b/t each drill
2) 2 rounds:
Tactical frog – 30 sec + 5/side rotations
Band Pull OHS – 6 reps
Split Squats – 6 easy reps/leg

WOD
A. Box Squats: 4 x 5,4,3,2 @3211, rest 2-3 min
notes- build in load
+
Partner workout – AMRAP in 17 min:
30 KB Swings each – one works at a time; switch every 10 reps 53/36lb
20 Wallballs each – both work at the same time 20/14lb
400m Run together, each carrying your med balls

Recovery
Mtn Climber Twists
Spinal Rocks

Optional
Saturday

Warm Up – Early to class? Start foam rolling like this.

same as Fri

WOD
Make up Fri, or:

“Triple 3”
Row 3000m
300 Double Unders
Run 3 miles
(scale these #s to your abilities – go for the whole thing if you are advanced and have the time)

Recovery
same as Fri

Optional
Sunday

Warm Up – Early to class? Start foam rolling like this.

WOD

Recovery