Tuesday 1/21/20

Warm up: (10 min cap)
Partner A:
Row 2 min – 30 sec easy, 30 sec hard, 30 sec easy, 30 sec hard
Partner B:
5 Hollow Rocks +  4 Bridges + 3 Inch worms + DU practice until partner finishes
Switch and repeat until ea partner has gone twice

WOD (Performed first): “Swinging Annie” – 25 min cap
50, 40, 30, 20, 10
KB swings
Sit ups
DU’s

Strength: Tempo RDL (5:1:X:1) all
5, 4, 3, 2, 1, 1, 1, 1, 1

Accessory: 3 x 30 sec ea
Hamstring stretch
Partner hanging T-spine extension

Notes: Compare WOD to 8/1/19. Note that cap was 20 min on this date
and most did not finish. Scale KB weight as needed. Sets do not have
to be unbroken, but athletes should scale if unable to perform at
least 25 reps UB (conditioning priority). DU Scale is x3 singles for
experienced athletes (>1 year). Newer athletes may perform x2 or x1 at
coach’s discretion. For tempo RDL, aim for approx 60% of DL on first
set and increase as able, rest approx 2 min between sets.

Wednesday 1/21/20

Warm up:
Jog 200m
High knees from speed bump to end of building
But kicks to speep bump
lateral shuffle to line (back to fence)
lateral shuffle to end of fence (facing fence)
Jog back inside, review burpee mechanics

Strength (After WOD): Tempo Bench Press @ (5:2:x:1)
5, 4, 3, 2, 1, 1, 1, 1, 1
*Spotter mandatory

WOD (performed first):
0:00-3:00 – Run 400m + Max burpees
3:00-6:00 – Rest
6:00-9:00 – Run 400m + Max burpees
9:00-12:00 – Rest
12:00-15:00 Run 400m + Max burpees
*Score is total burpees

Accessory: 3 x 30 sec
Shoulder mobility reach
Pec stretch

Notes: Scale run distance if time exceeds 2 min (may use 300m or 200m
as needed).

Thursday 1/22/20

Warm up:
Row or bike 3 min
Then grab a light KB
2 Rounds
6 KB halos (3 ea direction
6 Goblet Squats
6 / side Bent over row
6 second L-sit hang

Strength: Warm up to back squat weight
Minimum 3 Warm up sets, see coach for scaling

WOD: Partner WOD, 30 min cap
10, 8, 6, 4, 2
Back squat (Reps per person, 225/155)
Strict pull ups (Reps per person)
Row (Team meters 1,000, 800, 600, 400, 200, reset ea time)

Accessory:
Feet elevated tempo ring row – 5 x 3 @ (6:3:X:3)
Couch stretch 30 sec / side between sets

Notes: Recommend scaling BS if Rx exceeds 70%. May increase load, may
not break up reps if using Rx+ weight. If using greater than 225/155
and sets are broken, must decrease weight and continue.

Friday 1/23/20

Warm up: 10 sec holds every 30 sec for 6 min
A) active hang
B) support (ring or box)
C) hollow body
Then review Jerk with empty bar

Strength: 18 min alt EMOM
A) 3 Jerks (any style start at 70%, increase as able)
B) 3 Parallette or box shoot throughs (3 sec pause on either side,
optional L-sit)
C) Rest

WOD: For time
Partner 100 calorie bike, switch every 10 cal

Accessory: 2 min Diaphragmatic breathing
Stretch of choice

Saturday 1/25/20

Warm up: 2 Rounds
5 Scapular wall slides
4 Beat Swings
3 x 3 way lunge
2 Jump squats
1 x 50ft Carioca ea direction

Strength: 4 Sets AHAP
50 ft front rack lunge

WOD: 6 min AMRAP
5, 10, 15, 20, 25…
WBS
TTB

Accessory: 3 Rounds
30 sec chaos side plank with hip abduction ea side
30 sec hip 90/90 stretch