WODS – Dec 28 – Jan 3

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
Leg/Arm Windmill x5/5
Cat/Cow x6-10
Front Plank 60″
Side Plank 45″/45″

2x
Backwards Bear Crawl 10m
Reverse Inchworm 10m
5 Pushups
Lateral Bear Crawl 10m/10m
10 Squats
5/5 Hanging Shoulder Circle
5 Arch Hang

WOD

A: 3 rounds, 10′ timecap
10 Pullups
10 Ring Dips
10/10 Walking Lunges
10 burpees

B: Row 1000m, 5′ Timecap

C: 2-3 rounds, 5′ timecap
10/10 PVC Passthrough
10/10 KB Windmill
10/10 Walking Ginga Lunge

D: Row for Cal, 8×20″ all out/10″ Rest, goal is consistent score across all 8 rounds with no gaming or sandbagging early rounds.

Recovery
Supine or Sidelying Belly breath, 60-120″
Down Dog to Cobra to Child’s Pose flow x3-5
Squat – Tripod – Bridge flow x3/3
Slow Spinal Roll Inchworm x3-5

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

Warm Up
Leg/Arm Windmill x5/5
Cat/Cow x6-10
Front Plank 60″
Side Plank 45″/45″

2x
Backwards Bear Crawl 10m
Reverse Inchworm 10m
5 Pushups
Lateral Bear Crawl 10m/10m
10 Squats
5/5 Hanging Shoulder Circle
5 Arch Hang

WOD

Monday, or
A: Front Squat, 8×3, RAN, Build to heavy 3.

B: 3 rounds for time, 10′ timecap
20 Ballslams, 25/15
15 C2B Pullups
10 Burpees

C1: GHD Hip Extension, 3×8-10, R30″.
C2: Supine Garhammer Raise, 3×30, R30″.

Recovery
Supine or Sidelying Belly breath, 60-120″
Down Dog to Cobra to Child’s Pose flow x3-5
Squat – Tripod – Bridge flow x3/3
Slow Spinal Roll Inchworm x3-5

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

Warm Up
Cat/Cow 5-10
2x
90/90 Shinbox switch x5
Inchworm/Pushup x5
FLR/Pushup + x5
Squat/Tripod/Bridge flow x5
Deck Squat Burpee x5
Hanging Shoulder Circles 5/5

WOD

A: 30′ AMRAP @ RPE 7-8
Complete in any order, in any rep scheme
40 Ballslams, 40/25#
Row 3000m
20 TGU, 1/4 BW
15 5/10/15/20m Shuttle Runs
10 Weighted C2B Pullups, 45/25#
5/5 Pistol Squat

Recovery
Supine or Sidelying Belly breath, 60-120″
Down Dog to Cobra to Child’s Pose flow x3-5
Squat – Tripod – Bridge flow x3/3
Slow Spinal Roll Inchworm x3-5

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

Warm Up
Cat/Cow 5-10
2x
90/90 Shinbox switch x5
Inchworm/Pushup x5
FLR/Pushup + x5
Squat/Tripod/Bridge flow x5
Deck Squat Burpee x5
Hanging Shoulder Circles 5/5

WOD

Wednesday, or

A1: Deadlift, 5×5@31×1, 1.5 / 1.25x BW, R90″.
A2: Weighted Ring Pullup, 5×5@31×1, 1/4BW, R90″.

B: 3 rounds for time, 15′ Timecap
10 Sandbag Clean, 1/2 BW
10 over bag burpees
100m Sandbag Carry, 1/2 BW

Recovery
Supine or Sidelying Belly breath, 60-120″
Down Dog to Cobra to Child’s Pose flow x3-5
Squat – Tripod – Bridge flow x3/3
Slow Spinal Roll Inchworm x3-5

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

Warm Up
2x
Backwards Bear Crawl 10m
Reverse Inchworm 10m
5 Pushups
Lateral Bear Crawl 10m/10m
10 Squats
5/5 Hanging Shoulder Circle
5 Arch Hang

10′ Review KB Clean and Press technique

WOD

A: 5 rounds, steady pace, 25′ timecap
5/5 KB Clean and Press, 1/4 BW
10 Goblet Squats, 1/4 BW
20m/20m 1 arm front rack lunge, 1/4 BW
30 Russian KB Swing

Recovery
Supine or Sidelying Belly breath, 60-120″
Down Dog to Cobra to Child’s Pose flow x3-5
Squat – Tripod – Bridge flow x3/3
Slow Spinal Roll Inchworm x3-5

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

Warm Up
Single Leg Hip Bridge x 10RL
Single Arm KB Floor Press x 5RL
Lateral Hops x 10RL
x 5 minutes
+
Med Ball Toss Series w/ Partner
+
Power Clean Tech
+
Blue: Get Started
Green: 3 PC/3 Push-up/3 DL/3 Box Jump x 3 sets – build to working weights & intensity

WOD

Blue
A. Power Clean – heavy 3 in 10 minutes
B. Deadlift – heavy 2 in 10 minutes
– Reset on ground b/t each rep. Try to beat last week’s triple.
– Pick up where PC left off.
– If PC tech not there yet, do DL for 20 minutes.

Green (solo version)
For time:
30 Power Clean 115/75#
30 Hand Release Push-ups
30 Deadlift 115/75#
30 Box Jumps 24/20” – step down

Green (partner version)
For time, with a partner. Divide reps however you want:
50 Power Clean 115/75#
50 Hand Release Push-ups
50 Deadlift 115/75#
50 Box Jumps 24/20” – step down

Recovery
Lying Can Cans x 5RL
Cobra x 5RL
Cat/Cow x 10
Child’s Pose x 10 breaths

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

Warm Up

WOD

Recovery