WOD – Oct 26 – Nov 1

adminWODs

Weekly Priorities

Monday Block Priority
Tuesday Make Up or Conditioning
Wednesday Block Priority
Thursday Make Up or Conditioning
Friday Block Priority

Monday
General body warm up if you are early to class.

Warm Up
Forward Bend/Inchworm/Updog back to Standing flow, x5
Cossack/Tripod/Bridge flow, 3/3
Bird Dog Plank, 4×15″
Dynamic Hop to Ready Stance, x10 (3 hops/1 Stance)

WOD

Our Core Training Values
A: 5′ Build to Heavy TGU
B: 10′ KB Clean and Press or Snatch Review
B: 5 rounds, 30′ Timecap, use 1/4-1/3 BW
10 reps each round (5 per side)
Snatch or Clean and Press
Windmill
OHS or Front Squat

100 Double Unders or 300 Singles between each round

Recovery
Diagonal Stretch, 30″/30″
Seated int/ext ring rotation, 10/10
Elbow on Bench “Open Heart” stretch, 2×60″

Tuesday
General body warm up if you are early to class.

Warm Up
Forward Bend/Inchworm/Updog back to Standing flow, x5
Cossack/Tripod/Bridge flow, 3/3
Bird Dog Plank, 4×15″
Dynamic Hop to Ready Stance, x10 (3 hops/1 Stance)

WOD

Our Core Training Values
Monday, or

Add in basic ~5′ shoulder seq (pass throughs, hanging shoulder circles)

20′ AMRAP
5 Pullups
10 Goblet Squats (1/4 BW)
15 KB Swings (1/4 BW)
20 (10/10) 1 Arm Front Rack Walking Lunge

Recovery
Diagonal Stretch, 30″/30″
Seated int/ext ring rotation, 10/10
Elbow on Bench “Open Heart” stretch, 2×60″

Wednesday
General body warm up if you are early to class.

Warm Up
Forward Bend/Inchworm/Updog back to Standing flow, x5
Passive Hang 45″
Arch Hang x5
Hanging Shoulder Circles/Squares, x10
Small Shoulder Swing/Kip Swing
5′ OHS / Front squat review after “A”

WOD

Our Core Training Values
A: Strict Weighted Chest to Ring Pullup, 3×15′ EMOM, 75-80% 3RM
Or
A: Bent Over BB Row, 3×15′ EMOM, 85-90+% 3RM

B: BB Overhead Squat or Front Squat, 3×5@21×1, R60″.

C1: GHD Raise or Nordic Hamstring Curl, 3×10, R30″.
C2: Seated DB External Rotation, 3×10/10@31×1, R30″

Recovery
Diagonal Stretch, 30″/30″
Seated int/ext ring rotation, 10/10
Elbow on Bench “Open Heart” stretch, 2×60″

Thursday
General body warm up if you are early to class.

Warm Up
Forward Bend/Inchworm/Updog back to Standing flow, x5
Passive Hang 45″
Arch Hang x5
Hanging Shoulder Circles/Squares, x10
Small Shoulder Swing/Kip Swing”

WOD

Our Core Training Values
Wednesday, or
A: Row 1000m Warmup pace (time cap is 6 minutes)
B: Row 2K for time (12′ Timecap)
Active Rest 10′ (light aerobic activity)
D: Row 2k for time (12′ Timecap)

Recovery
Diagonal Stretch, 30″/30″
Seated int/ext ring rotation, 10/10
Elbow on Bench “Open Heart” stretch, 2×60″

Friday
General body warm up if you are early to class.

Warm Up
Forward Bend/Inchworm/Updog back to Standing flow, x5
Passthrough/reverse passthrough, x10

Hanging Shoulder Circles/Squares, x10
Small Shoulder Swing/Kip Swing
5′ OHS / Front squat review after “A”

WOD

Our Core Training Values
A: BB Floor Press, 3×15′ EMOM, 75-80% 3RM, Explosive movment.
B: 5 rounds for time, 20′ Timecap (Upscale is “Nancy”)
Row 500m
15 OHS, 75/45#

Recovery
Diagonal Stretch, 30″/30″
Seated int/ext ring rotation, 10/10
Elbow on Bench “Open Heart” stretch, 2×60″

Optional
Saturday
General body warm up if you are early to class.

Warm Up
Animal Crawls
+
Ring Row x 10
PVC/Light Bar RDL x 10
PVC/Light Bar Cuban Press x 10
x 5 minutes
+
Power Snatch tech
Power Clean tech

WOD

Our Core Training Values
Blue
A1. Deadlift – 3 reps; rest 90 seconds
– These are not touch and go. Pause and reset at the bottom. Add weight each set.
A2. Pull-up – 6 reps; rest 90 seconds x 5 sets
– Sub chin-ups, negatives, flexed arm hang, or dumbbell rows.
B. AMRAP in 2 minutes: 5 KB Swings/5 Burpees

Green
For time:
10 Power Snatch – 95/65#
10 Pull-ups
20 Power Clean – 135/95#
20 Pull-ups
30 Deadlift – 185/125#
30 Pull-ups

OR

Green (with a partner)
For time:
20 Power Snatch – 95/65#
20 Pull-ups
40 Power Clean 135/95#
40 Pull-ups
60 Deadlift 185/125#
60 Pull-ups
All reps are TOTAL reps for the team. They do not have to be divided evenly.
15 minute Cap

Recovery
Single Leg BW RDL x 5RL x 2

Optional
Sunday
General body warm up if you are early to class.

Warm Up

WOD

Our Core Training Values
Recovery