WOD Sept 21 – 27

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
Do warmup after movement review
Cat/cow 6-10
Down Dog to Cobra, 6-10
Sidelying Windmill, 5/5
Bottoms Up KB Floor Press Shoulder Screwdriver, 5/5
Bottoms Up KB Armbar, 2×30″/30″
Plank/Bird Dog Plank 60″
Side Plank 45″/45″
Front Leaning Rest to Pushup Plus 10

WOD

Our Core Training Values
“Yoked Like a Gymnast: 1.A”
Week 1/10

A: Movement review, Assesment Day 1: Pushup/Perfect, Floor Press
B: In 5′ Establish Pushup/Scaled Pushup capability – Can you do a perfect pushup on the floor? If not on the ground, at what height do your hands need to be elvated?
C: In 15′ Establish 3RM BB Floor Press
rest 5′
D: 60″ AMRAP Perfect Pushup
E: 3 rounds for time, 10′ Timecap
30 KB Swings, 1.5/1 Pood or 1/4 BW, which ever is heavier
30 Double Unders/90 Single unders

Recovery
KB Armbar with Spotter, 2×60″ per arm
Leg and Arm Side Lying Windmill (Sidelying arm windmill with leg sweep windmill)
Standing Doorframe Bicep/shoulder Stretch, 2×30″
Bully stretch w/ring or band, 2×30″

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

Warm Up
Do warmup after movement review
Cat/cow 6-10
Down Dog to Cobra, 6-10
Sidelying Windmill, 5/5
Bottoms Up KB Floor Press Shoulder Screwdriver, 5/5
Bottoms Up KB Armbar, 2×30″/30″
Plank/Bird Dog Plank 60″
Side Plank 45″/45″
Front Leaning Rest to Pushup Plus 10″

WOD

Our Core Training Values
Monday, or
Row 5000m, Alternating with a partner, 30′ Timecap
P1 Row 250m
P2 15 Wallballs, 20/14

Recovery
KB Armbar with Spotter, 2×60″ per arm
Leg and Arm Side Lying Windmill (Sidelying arm windmill with leg sweep windmill)
Standing Doorframe Bicep/shoulder Stretch, 2×30″
Bully stretch w/ring or band, 2×30″

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

Warm Up
Do warmup after movement review
Cat/cow 6-10
Passive Bar hang, 30″
Lateral Hanging Bar Walk/Hand switch, 5/5
Hanging Shoulder Circles/Diamonds, 10/10
Plank/Bird Dog Plank 60″
Side Plank 45″/45″
Front Leaning Rest to Pushup Plus 10″

WOD

Our Core Training Values
Movement Review, Assessment Day 2: Pullup/perfect pullup, Weighted Pull
A: 5′ to establish best Pullup/Perfect Pullup. If no pullup, can you do a chinup, lockoff/flexed arm hang, Negative, Ring Row?
B: 15′ to establish 3RM Strict Weighted Pronated Pullup/Chinup/Bent over 1 Arm DB row
Rest 10’/build Barbell/warmup for DL.
C: Pronated Grip Deadlift, 1.5/1.25x BW . 1/2/3/4/5 EMOM for 10 minutes (1 rep minute one, 2 reps minute, etc to 5, then back to 1). Prefect reps, no dropping the barbell (including last rep). Pull from elevated blocks if necessary to ensure neutral spine.

Recovery
KB Armbar with Spotter, 2×60″ per arm
Leg and Arm Side Lying Windmill (Sidelying arm windmill with leg sweep windmill)
Standing Doorframe Bicep/shoulder Stretch, 2×30″
Bully stretch w/ring or band, 2×30″

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

Warm Up
Do warmup after movement review
Cat/cow 6-10
Passive Bar hang, 30″
Lateral Hanging Bar Walk/Hand switch, 5/5
Hanging Shoulder Circles/Diamonds, 10/10
Plank/Bird Dog Plank 60″
Side Plank 45″/45″
Front Leaning Rest to Pushup Plus 10″

WOD

Our Core Training Values
Wednesday, or:
A: 3 rounds @ RPE 8, 10′ Timecap
Suitcase Carry 200m, 1/4 BW
10 Star Jumps
Rest 5′
B: 3 Rounds @ RPE 8, 15′ Timecap
Sandbag Carry 200m, 1/2 BW
20 Box Jump ups/ Step ups 24″/20″
Rest 5′
C: 2 Rounds, 5′ Timecap
Run 200m
20 Ball Slam Burpees,, 25/15#

Recovery
KB Armbar with Spotter, 2×60″ per arm
Leg and Arm Side Lying Windmill (Sidelying arm windmill with leg sweep windmill)
Standing Doorframe Bicep/shoulder Stretch, 2×30″
Bully stretch w/ring or band, 2×30″

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

Warm Up
Do warmup after movement review
Cat/cow 6-10
Down Dog to Cobra, 6-10
Sidelying Windmill, 5/5
Bottoms Up KB Floor Press Shoulder Screwdriver, 5/5
Bottoms Up KB Armbar, 2×30″/30″
Plank/Bird Dog Plank 60″
Side Plank 45″/45″
Front Leaning Rest to Pushup Plus 10″

WOD

Our Core Training Values
Movement Review, Assessment Day 3:
Turkish Getup
A: 15′ Skill review and build to heavy single, KB turkish Getup (KB only, no DBs)
Rest 5′
B: 10′ AMRAP, TGU 1/4 BW.
Rest 5′
C: 10′ AMRAP, W/ 1/4 KB
10/10 1 Arm Swings
10 Goblet Squats
30 Double Unders/90 Single unders

Recovery
KB Armbar with Spotter, 2×60″ per arm
Leg and Arm Side Lying Windmill (Sidelying arm windmill with leg sweep windmill)
Standing Doorframe Bicep/shoulder Stretch, 2×30″
Bully stretch w/ring or band, 2×30″

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

Warm Up
Partner Plank Hand Tag Bracket
+
Coach Boz OHS Warm-up
+
Empty Bar OHS, FS, BS – 2 x 5 each
+
Green – build to working each, add 3 BF Burpees after each WU set

WOD

Our Core Training Values
Green
For time:
10 Overhead Squat 135/95#
10 Bar Facing Burpee
20 Front Squat 135/95#
10 Bar Facing Burpee
30 Back Squat 135/95#
10 Bar Facing Burpee

Blue
A. Overhead Squat – 5, 5, 5; rest 2 min
B. Front Squat – 5, 5, 5; rest 2 min
C. Back Squat – 5, 5, 5; rest 2 min
– Goal to add weight across all 9 sets, so that first set of OHS is lightest, and last set of back squat is heaviest.

Recovery
Quad Tack & Stretch x 2 min RL

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

Warm Up

WOD

Our Core Training Values
Recovery