Monday Priority 1

Warm Up
1) Jump Rope or Row 3 min
2) Shoulder Seq

WOD
Week 10 of 11. Block 4 – Week 2

Max strength, Strength endurance, Lactic Power

A1. Bench Press: 4 x 1; rest 2 min
A2. Wtd Chin-Up: 4 x 1, rest 2 min
+
3 rounds:
15 Ring Dips @10X0
15/arm Chinese DB Rows @10X0
+
Row Sprint 60 sec for max cals x 1

Recovery
3 min-
Bully stretch

Tuesday Priority 3 or Make Up Monday

Warm Up
none, in workout

WOD
Make up Mon, or
Aerobic Base, Movement Capacity

Partner workout, work together thru the whole session.
P1 – Row 500m @Z1
P2 – Squat Sequence
2 x each
+
AMRAP in remaining time:
Row 500m (together)
6 Wall Walks to Fwd Roll (3 each, alt. ev. rep- I go/you go)
15 “”Cousins”" (both work @same time)
20 OH Squat stretches with bar 45/33lb (10 each, I go/you go)

Recovery
none, in workout

Wednesday Priority 2

Warm Up
1) Jump Rope 3 min
2) 2 rounds:
20 Double Unders
5 Inchworms
CrabWalk back
5/5 Lizard Lunges in place

WOD
Aerobic Power

AMRAP in 10 min @85%:
50 reps High Knee Skipping (jump rope)
10 KB Swings 53/36lb
5 Burpee Box Jumps 20″
–5 min recovery–
AMRAP in 10 min @85%:
5 Pullups
7 Clapping Pushups
20 Squats

Recovery
10 min-Death Stretch focus

Thursday Make Up Day

Wed/Fri make-up day

Friday Priority 1

Warm Up
1) Jump Rope 3 min
2) Shoulder Seq

WOD
Strength, strength endurance

3 rounds:
Bench Press: amrap w/70% old 1RM
rest 20 sec
Strict Pushups: 20-30 unbroken
rest 2 min
Deadlift: 5-7 reps w/70% 1RM
rest 2 min

+
3 rounds (each), w/partner:
P1 Row 200m
P2 FLR Hold on Floor

Recovery
2 min-
Prone Scorpion, dynamic only

Saturday

Warm Up
1) Run Seq
2) Squat Seq

WOD
A. Back Squat: 3 x 5 @31X1, rest 3 min
+
Partner workout:
300 Double Unders
300 Situps
300 Squats

300 is the total, to be split b/t the partners. One works at a time. You must complete all the reps of an exercise before moving to the next.

Recovery
5 min-
Band hamstring and
90/90 Glute