Week 5/8 – Block 2, Week 1 May 12-18

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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 lats & teres

2) 2 rounds, all together:
Squat Seq 2.0 – 6 reps each
150 Jump Rope Singles – practice high knees, bkwd, x-overs, etc

3) Kneeling Lunge
Active OH Reach

WOD
Week 5/8 – Block 2; week 1

Back-off Week – all athletes who have been training regularly complete only half the volume.
(sit out every other set of A, do one round of B)

–“A” series all together–
A1. Front Squats: 4 x 4-6 @30X0, rest 60 sec
A2. Strict Pullups (wtd if able): 4 x 4-6 @30X0, rest 60 sec
notes-regress to Ring Rows @tough angle to make rep range.
+
B.
2 rounds:
1 min amrap HR Pushups (or bar pushups)
1 min rest
1 min amrap Air Squats
1 min rest
1 min amrap KB Swings 53/36
2 min rest

Recovery
90/90 position work

Priority #2
Tuesday

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

same as Mon

WOD
Make up Monday, or:

For 30 min @easy pace (quality focus):
3/arm Turkish Get-Ups
30 cals Airdyne (7 on Assualt Bike)
10 No Pushup Burpee Box Jumps 24/20″
30′ Bear Crawl

Recovery
same as Mon

Priority #1
Wednesday

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

1) Foam roll lats & teres

2) All together:
Squat Seq 2.0 – 6 reps each
between each drill, complete a 10m Bear Crawl

3) Kneeling Lunge
Side Lying Windmill
Active OH Reach

WOD
Back-off Week – all athletes who have been training regularly complete only half the volume.
(sit out every other set of A, do one round of B)

A1. Push Press: 4 x 4-6 @30X0, rest 60 sec
A2. DB Reverse Lunges: 4 x 6/leg @30X0, rest 60 sec
notes-complete all 6 reps on one leg befroe switching.
+
B.
2 rounds:
12 unbroken Thrusters
1 min rest
10-12 Bent over Rows @20X0
1 min rest
+
C1. Hollow Holds: 4 x 30 sec; rest 30 sec
C2. Arch Holds: 4 x 30 sec; rest 30 sec
notes-feet together, arms ext. @135 degrees

Recovery
Prone Belly Breathing

Priority #1
Thursday

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

same as Wed

WOD
Make up Wednesday, or

warmup, 3 rounds @easy pace:
Run 200m
Row 250m

Workout:
6 rounds:
Row 500m @tough pace
rest 2 min

(alt’ng with partner is great as well)

Recovery
same as Wed

Priority #2
Friday

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

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

WOD
Back-off Week – all athletes who have been training regularly complete only half the volume.
(one set of A, do every other set of B & C)

A. Pull Progression
–OR–
A. Ring Pullups: 2 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 – increase again from last week.
C1. Strict Pushups: 4 x 8 @3021; rest 30 sec
C2. Anchored Wtd Situps: 4 x 12 @3010, rest 30 sec
C3. Prone Active PVC Raise @135 degrees: 4 x 6 @1016; rest 30 sec

Recovery
90/90 position work

Optional
Saturday

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

same as Fri

WOD
Make up Friday, or

15 min @moderate pace:
25 Double Unders (or 75 singles)
Row 750m
10 Box Jumps – high, step down every rep
–6 min rest once done–
15 min @moderate pace:
Run 400m
5 T2B
10 Wallballs
20 sec Wall Handstand Hold

Recovery
same as Fri

Optional
Sunday

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

WOD

Recovery

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