Weekly priorities
Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional
Priority #1
Monday
Warm Up
1) Your choice – 3 min
2) Quick Squat se...
Weekly priorities
Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional
Priority #1
Monday
Warm Up
1) Your choice – 3 min
2) Quick Squat seq
Competition Pre:
3 rounds skill, no timer:
3/3 Pistols
3 tough HSPUs*
10 quick Rebound Box jumps (only a height you can do well)
*if 3 HSPUs are easy, use plates or paralelletes
WOD
Block 1/week 4 of 17
Team, strength Endurance
Movement of the week: Windmills
A. Windmills: 3 x 10,8,5/arm, RAN
B.
Teams of 3, for time: (one can WB & 1 climb at a time, one rests)
Run 800m as a group, then
450 Wallballs 20/14lbs (if team of 2, 300 WB & 14 RC)
21 Rope Climbs 20′/15′
Once done, Run 400m as a group to stop the clock!
Competition Post:
build quickly to a heavy triple in the Power Clean
Recovery
3 min- Death Stretch
Priority #3
Tuesday
Warm Up
1) Row 4 min
2) Bar Complex
Competition Pre:
OH Squat stretch – 3 x 10
3 position Squat Snatch – bar only – 5-10 min practice
WOD
Power, aerobic power
A. Power Snatch + Hang Squat Snatch: 7 x 1+1; RAN
+
10-9-8-7-6-5-4-3-2-1 rep rounds:
KB Swings 53/36lbs
Situps
Competition Post:
WOD mod:
10-1 of
Power Snatch 75/53lbs
GHD Situps
Recovery
3 min-Band Hamstring
Priority #2
Wednesday
Warm Up
1) Run 600m
2) Squat & Shoulder Seqs
Competition Pre:
Muscle-Up skill (banded transitions)
–OR–
15 Bar Muscle Ups for time.
WOD
Strength Endurance, aerobic Power
AMRAP in 20 min – use your 6RM from last week for all 4 exercises!! Try to get more rounds/reps than last week!
2 Deadlifts
2 DB Strict Presses
2 Wtd Close Grip Chin-Ups
2 Front Squats
Competition Post:
3 rounds for time:
15 Kipping Pullups
20 Pushups
3 x 90 sec/side Death Stretch
Recovery
Row or Airdyne 7 min easy
+
Shinbox Twists
Make up day
May 9 – Thursday
Do whatever workout is next for you according to the week’s priorities.
Priority #1
Friday
Warm Up
1) Run Seq
2) Shoulder & Squat Seq
WOD
Testing:
“Nancy”, 5 rft:
15 OH Squats 95/63lbs
Run 400m
Competition Class
Recovery
10 min:
3 rounds:
Plate Pullovers x 10+10 sec
Active PVC Raise x 10+10 sec
Downdog Shoulder Stretch x 30 sec
Optional
Saturday
Warm Up
1) Run 800m
2) 10 Inchworms
15m Bear crawl
15m Crabwalk
WOD
Skill, aerobic capacity
Practice KB Windmills & all KB drills for workout
With one KB:
25/25 One Arm KB Swings
10/10 perfect Turkish Get-Ups
50 KB Swings (2 handed)
20/20 Windmills
50 Goblet Squats
25/25 Around-the-World Passes
25/25 One Arm KB Swings
Side Plank-off:
2 x max per side as group, rest 90 sec b/t sides
Recovery
7 min-
Bully Stretch
Lunge Seq
Optional
Sunday
Warm Up
WOD
Recovery