Week 7/8 – Block 2, Week 3 May 26 – June 1

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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; glutes

2) 5 min Deck of Cards warmup
(instructor’s choice on the 4 exercises)

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

WOD
Week 7/8 – Block 2; week 3

A. Alternate EMOM for 12 min:
odd min – 3 Front Squats @20X0 – ~80%1RM+
even min – 1-4 Strict or Wtd. Chin Ups (or Ring Rows)

B. KB Swings: 100 for time.
notes-53/36lbs

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

Recovery
Shinbox Twists
90/90

Priority #2
Tuesday

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

same as Mon

WOD
Make up Monday, or:

AMRAP in 30 min, moderate pace:
Run 800m
10 GHD Situps
5/arm Turkish Get-Ups
10 Toes to Bar

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) Alt. w/partner, 6 rounds each:
Carioca down & back
5 Squat Thrusts

3) Kneeling Lunge
Side Lying Windmill
Active OH Reach

WOD
A. Alternate EMOM for 12 min:
odd min – 3 Push Presses @20X0 – ~80%1RM+
even min – 4/leg DB Split Squats @20X0 – as heavy or heavier than last week.

B. A. Push Press: 2 x 6; rest 3 min

C1. Hollow Holds: 3 x 40 sec; rest 20 sec
C2. Arch Holds: 3 x 40 sec; rest 20 sec
notes-feet together, arms ext. @135 degrees, thumbs up.

Recovery
1 min Prone Belly Breathing
1-2 min Seated 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:
4 rounds:
Row 500m @tough pace
rest 2 min
Run 400m @tough pace
rest 2 min

(alt’ng with partner is great as well – I go/you go style))

Recovery
same as Wed

Priority #2
Friday

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

1) 2 rounds: (do 50 Single rope Skips b/t each drill)
4 Backward Inchworms
3/side Lizard Lunges to Long Cossack
10 Glute Bridges @3 sec hold each rep

2) Run 400m as a group. Stop 3 times during this run and do 15 Squats all together.

WOD
A. Alternate EMOM for 12 min:
odd min – 3 Deadlifts @20X0 – ~80%1RM+
even min – 10-12 Wallballs to 10’/9′

B. Front Squat: 3 x 7,6,5; rest 3 min
C.
10 min at steady pace:
Run 50m
5 Burpees
Run 50m
5 Box Jumps 20″

Recovery
90/90 Position

Optional
Saturday

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

same as Fri

WOD
Make up Friday, or:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Recovery
same as Fri

Optional
Sunday

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

Run 600
W/PVC
-passthroughs
-reverse grip passthroughs
-OHS
-Drop Snatch

WOD

Strength Couplet-
5 rounds, 5 reps each
Back Squat- moving up in weight
Jumping Goblet Squats- light weight

In any order, for time:
5 Rope Climbs
50 Toes to Bar
50 KB Swings 53/35
30 HSPU (scale to push-up)
Run 800m

Recovery

Lunge stretch
Lacrosse Ball
Foam roll

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