Week 6/6 – Block 2, Week 3 July 28 – Aug 3

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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:
10 + 10 sec Prayer Squats
30 sec Tactical Frog + 3/rotations/side
5 Bootstrapper Squats

WOD
Week 6/6 – Block 2; week 3

A. Sumo Deadlift: 5 x 1, rest 3-4 min
notes-build to a heavy single if form solid
+
In small groups, within 15 min, find a max load for
a 72′ Bkwd Sled Drag done within 45 sec.
(you can make as many tries as you like)

Recovery
90/90 Position

Priority #2
Tuesday

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

same as Mon

WOD
Make up Mon, or:

AMRAP in 40 min, moderate pace:
Airdyne 30 cals (20 on AB)
20′ Handstand Walk (or ~1 min practice)
1 Rope Climb (no ft advanced)
100mL/100mR Single Arm Farmer’s Walk 65/40lbs

Recovery
same as Mon

Priority #1
Wednesday

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

1) Run 800m together – 12 Squats as a group on each of the 3 corners
2) Shoulder Seq

WOD
A. “”Down & Back”
40 Box Step-Overs 24/20″
20 Toes to Bar
40 Wallballs 20/14lb to 10’/9′
20 Bar Dips (adv. can do Ring Dips)
40 Wallballs 20/14lb to 10’/9′
20 Toes to Bar
40 Box Step-Overs 24/20″
+
rest 5-10 min
+
Run 800m (beg/int)
or
1 mile @steady pace. (adv)

Recovery
Plate Pullovers
Wall Reach

Priority #1
Thursday

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

same as Wed

WOD
Make up Wed, or:

For total reps of each:
max reps Strict press 135/85lbs
max reps L-Pullups
max reps Strict press 115/70lbs
max reps Strict Pullups
max reps Strict press 95/60lbs
max reps Chest to Bar Pullups
max reps Strict press 65/40lbs
max reps Kipping Pullups

rest at least 2 min b/t each exercise.

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 3,2,1,1 @32X1, rest 2-3 min
notes- build in load
B. Box Squat: 1 x 20-25 unbroken in 21X1
notes-shoot for ~60-70% of your best set from “A”
+
For time @max effort: (done in 2 heats)
Run 250m (around bldg)
15 MB Toss Situps (light)
Low Handle Prowler Push down & back 54′

Recovery
Mtn Climber Twists
DownDog Hold/Shrugs

Optional
Saturday

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

1) Med Ball 600m (w/partner)
2) Instructor’s choice

WOD
Mass Effect #1

AMRAP in 30 min: (teams of 3)
90-60-30 rep rounds (team totals)
Sumo Deadlifts 185/115lbs
Pushups
Toes to Bar

*225/135 Sumo, Strict Ring Dips, and Bar Muscle Ups can be chosen for bonus reps.

Mixed gender teams ideally. The team can split the work as desired and all 3 can work at once, though each exercise can only be done by one athlete at a time.

Recovery
Kneeling Lunges w/OH Reach

Optional
Sunday

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

Run 400m
With a light KB- 2 rounds
10 swings
5/5 halos
5/5 windmills
2/2 TGUs

WOD

Strength-
MU practice, rope climbs, push/pull progression, 15-20 minutes

WOD-
3 Rounds
21 KB Swings
15 Dips, scale to push-ups
9 Pull-Ups, scale to ring rows
Run 400m

Recovery

Scorpions 5/5
Practice for lotus stretch
Lunge stretch