Workouts of the Week – Going Long Test / Week 1 of 17

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WOW – Workouts of the Week

This is testing week for the next block. We start testing on Monday and if you miss it, you will do the test when you do come in for class.

Monday Priority 1

Warm Up
1) Run Seq
+
Inchworms, Sampson Lunge hold
2) Warm up specific movements

WOD
Block 1/week 1 of 17
Testing

Benchmark “Going Long”
10 Rounds for time:
Run 100m
10 Box Step-Ups/Jumps  20″
Run 100m
10 KB Swings  53/36lb
Run 100m
10 Burpees

Time cap 45 min.

Recovery
4 min-
60 steps each – blade, instep, and heel walks

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Row 4 min
2) Lunge Seq

WOD
Skill, recovery

Movement of the week: Turkish Get Up
A. TGU: skill practice
+
Complete 40/40 TGUs – move steadily, switch hands every 5 reps
at 10/10,20/20, & 30/30 – Row 750m at recovery pace

Recovery
Relaxed stretching with any time remaining, target your needs.

Wednesday Priority 2

Warm Up
1) Your choice – 4 min

WOD
Custom Goals Training
+
Strength, strength endurance
A. Deadlift: 1 rep EMOM@20X2 for 6 min; use 85%1RM
notes-perfect reps only!
B. AMRAP in 7 min:
5 Power Cleans @90%1RM
15 Ring Dips

Recovery
3 min
Crossleg position + Pass-Thurs in X-leg Sit

Thursday Make Up Day

Friday Priority 1

Warm Up
1) Run Seq
2) Squat Seq

WOD
Strength, aerobic power
A1. Back Squat: 4 x 5 @40X0, rest 2 min
A2. Weighted Chin-Up Cluster: 4 x 1.1.1; rest 10 sec/2 min
B. Back Squat: 1 x amrap @-15% from your best set of “A1”
C. Strict Pullups: amrap in 3 min
+
AMRAP in 5 min:
1 Gasser (5-10-15)
20 Air Squats

Recovery
Jog easy in remaining time

Saturday

Warm Up
1) Jog 600m

WOD
Custom Goals Training
+
Mobility, aerobic capacity
AMRAP in 35 min:
Run 600m (3 block loop)
10m Handstand Walk -OR- 5 Wall Walks
20 Double Unders
3/3 Turkish Get-Ups 53/36lbs

Recovery
3 min-
Thread the Needle
40 steps each: blade, instep, heel, ball of foot walks

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