May 1-6 WODs

Monday

Warm Up
Go over movements in Joint Prep

 

Joint Prep

30sec Back Extension Hold
3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

 

 

S/T – SPLIT JERK
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 12min EMOM

  1. 5 x RUSSIAN KETTLEBELL SWINGS (53/35)
  2. 6 x KETTLEBELL SNATCHES
  3. 7 x GOBLET SQUATS
  4. 11 x RUSSIAN KBS
  5. 12 x KB SNATCHES
  6. 13 x GOBLET SQUATS
  7. 15 x RUSSIAN KBS
  8. 16 x KB SNATCHES
  9. 17 x GOBLET SQUATS
  10. ME – RUSSIAN KBS
  11. ME – KB SNATCHES
  12. ME – GOBLET SQUATS

 

CORE FINISHER: 60 x RUSSIAN TWISTS

 

L1 – 26/18
L2 – 35/26
Rx – Above
Comp – 70/53

 

Tuesday

Instruction
Movements in joint prep

Joint Prep

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

 

S/T – 6 ROUNDS (WORK UP TO AS HEAVY AS POSSIBLE):

5 & 5 BULGARIAN SPLIT SQUATS

*SUPERSET WITH

5 & 5 LANDMINE PRESS

 

WOD – PARTNER WOD

600m SLAMBALL TOSS RUN (TOGETHER)

         P1                              P2

10 x BURPEES       FRONT RACK HOLD

PLANK HOLD         15 x SNATCHES (95/65)

 

400m MED BALL CARRY (20/14) (TOGETHER)

            P1                                    P2

FRONT RACK HOLD        10 x BURPEES      

15 x SNATCHES (95/65)    PLANK HOLD       

 

200m WALKING LUNGE (50m @ a time)

 

CORE FINISHER: SQUAT ROTATION MEDBALL HANDOFFS

 

L1 – (10/6) (45/35)

L2 – (14/10) (75/55)

Rx – Above

Comp – (30/20) (115/95)

 

Wednesday

Instruction
Movements in Joint Prep

 

Joint Prep

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

S/T

20mins TO FIND A 1 REP MAX THRUSTER

 

WOD – MINI MURPH

1200m RUN

30 PULLUPS

40 PUSHUPS

50 SQUATS

800m RUN

15 PULLUPS

20 PUSHUPS

25 SQUATS

400m RUN

 

CORE FINISHER: 50x SITUPS

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – HAND RELEASE PUSHUPS, CHEST TO BAR PULLUPS

 

Thursday

Instruction
Movements in Joint Prep

 

Joint Prep

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

S/T – SNATCH

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

 

WOD

20 x DEADLIFTS (225/155)
100m RUN
20 x CLEANS (135/95)
100m RUN
20 x SNATCHES (95/65)
100m RUN

CORE FINISHER: 15 x BARBELL ROLLOUTS @ CLEAN WEIGHT

L1 – (155/105), (95/65), (45/35)

L2 – (185/125), (115/85), (65/45)
Rx – Above
Comp – (275/185), (185/125), (135/95)

 

Friday

Instruction
movements in joint prep

 

Joint Prep

30sec ea Slow and Steady 1-Leg Back Extension Reps
3 Rounds:
10 Scap Pull Ups (Convex NOT Concave)
10 Push Up Hold 3,2,1 Squat!
10 ea Floor Wipers w/ Blank Barbell
Then:
60sec (or max) ea 1-Leg Slow and Steady Back Extension Reps

S/T
Find 1RM Standing Broad Jump
Superset between sets
10 Ring Push Ups

WOD – ANNIE
50 – 40 – 30 – 20 – 10
DOUBLE UNDERS
SIT UPS

 

CORE FINISHER: 40 x PLANK TWISTS

 

L1 – SINGLE UNDERS

L2 – ½ THE REPS DOUBLE UNDERS / ATTEMPTS

Rx – Above

Comp – UNBROKEN SETS OF DUS

 

Saturday

Warm Up
500m Run
21 Wall Balls
15 Push ups
9 Burpees

Joint Prep
Group Circle

WOD
300 Russian KB Swings (53/35)
200 Double Unders
100 Squats
50  Push Ups

L1- Single Unders, (26/18), Wall/Bar Push Ups
L2- 100 Du’s or attemps, (35/26), Knee Push Ups
Rx- above
Comp- (70/53),

 

*******METCON*******

Monday

Warm Up
30sec Back Extension Hold

3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

Technique
Movements in WOD

 

WOD
25 Min AMRAP
10 Burpees
Down and Back Bear Crawl
10 Squats
Down and Back Inch Worms
10 Push Ups
Down and Back Lunges
10 Sit Ups
Down and Back Burpee Long Jumps

 

Tuesday

Warm Up

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

Technique
Movements in WOD

 

WOD
3 Rounds
1min ME Each Station / 1 Min Rest Ea Station
Squats
KB Swings
Tire Sledge Hits
Battle Ropes
V-Ups
Rest

 

Wednesday

Warm Up

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

Technique
Movements in WOD

WOD
2 Rounds / 2 min rest between rnds

10 Min AMRAP
100 Single Unders
20 Wall Balls
20 Mountain Climbers
20 Flutter Kicks
20 Box Jumps

 

Thursday

Warm Up

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

 

 

Technique
Movements in WOD

 

WOD
OPT Repeatability test

3 rounds, at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m
  • Rest 12 minutes between rounds.

 

 

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
7 Min ME Burpees
rest 1 min
10 Min AMRAP
200m Run
25 Lunges
25 Slam Balls
25 Sit Ups
rest 1 min
7 Min ME Burpees

 

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *