Week 6/8 – Block 2, Week 2 May 19-25

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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) 5 min Deck of Cards warmup
(instructor’s choice on the 4 exercises)

3) Squat Seq 2.0 – 4 reps each
Kneeling Lunge
Active OH Reach

WOD
Week 6/8 – Block 2; week 2

A. Alternate EMOM for 20 min:
odd min – 3 Front Squats @20X0 – ~75%1RM
even min – 1-4 Strict Chin Ups (or Ring Rows)

B. KB Swings: 10 x amrap in 30 sec; rest 20 sec
notes-53/36lbs

C. FLR (Front Leaning Rest): accumulate as much hold time as possible in 3 min.

Recovery
Thread the Needle

Priority #2
Tuesday

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

same as Mon

WOD
Make up Mon, or:

A. Run 800m @moderate pace
B. Rotate thru w/partner if available: (moderate pace)
250′ Versa-Climber
50 cals Airdyne (old)
500m Row
200′ Versa-Climber
40 cals Airdyne (old)
400m Row
150′ Versa-Climber
30 cals Airdyne (old)
300m Row
100′ Versa-Climber
20 cals Airdyne (old)
200m Row
50′ Versa-Climber
10 cals Airdyne (old)
100m Row

Recovery
same as Mon

Priority #1
Wednesday

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

1) Foam roll T-spine, lats & teres

2) W/partner, 4 rounds:
20 Med Ball Tosses
6 No Pushup/No Jump Burpees

3) Kneeling Lunge
Side Lying Windmill
Active OH Reach

WOD
A. Alternate EMOM for 20 min:
odd min – 3 Push Presses @20X0 – ~75%1RM+
even min – 3/leg DB Split Squats @20X0 – heavy

B. Pushups: 70 reps for time. (each time you fraction, complete 3 Active PVC Raises for 5 sec hold each)
notes-if scaling, use a bar height where you can get ~20 reps on your first set.

C1. Hollow Holds: 4 x 30 sec; rest 15 sec
C2. Arch Holds: 4 x 30 sec; rest 15 sec
notes-feet together, arms ext. @135 degrees, thumbs up.

Recovery
2 min Prone 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 45 min:
Row 1000m
200m Farmer’s Walk
8 Wall Walks
30 Double Unders

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 Backward Inchworms
3/side Lizard Lunges to Long Cossack
10 Glute Bridges @3 sec hold each rep

WOD
A. Alternate EMOM for 20 min:
odd min – 3 Deadlifts @20X0 – ~75%1RM+
even min – 8-10 Wallballs to 10’/9′

B. Front Squat: 2 x 6 @20X0, rest 3 min

C.
8 min at steady pace:
Run 100m
10 Burpees

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:

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

Workout:
6 rounds:
Row 500m @tough pace
rest 90 sec

Recovery
same as Fri

Optional
Sunday

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

Run 600m
Double Under Practice 5min
with PVC
-10 passthroughs
-10 Cubans
-10 OHS
-10 Drop Snatch

WOD

3 Rounds- RAN – hands cannot come off the bar
pick a weight between 40% and 60% 1RM
5 Snatch Grip Dead Lift
3 Hang Snatch
3 OHS
3 Drop Snatch

3 Rounds for Time:
Run 400m
10 OHS from floor with same weight as earlier
10 Hollow Hold
10 Supermans

Recovery

Lunge Stretch
LaCrosse Ball work
Foam Roll

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