Block 10 Week 2 WOD 1
Block Ten • 2m 13s
Starter (optional): 4 rounds of:
Ab hold x 30 seconds (think of a crunch but keep everything so tight and solid, drive low back through the floor the whole time and pull your pelvic floor UP keep everything tight while you
breathe).
High Plank or Down Dog x 30 seconds (this is your ‘active’ recovery)
Complete 3 Rounds: Hip circle can stay on the whole time:
MIN 1: Max Bench DB Press
MIN 2: One arm plank (30 sec each side)
MIN 3: Hip Thrust
MIN 4: Seated abduction x 5 to jump squat with band
MIN 5: Bent Over Row (30 sec on each)
MIN 6: Bench Super Man
MIN 7: Monster Walk Shuffle x 3 x 1 Burpee (with pushup)
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Ten
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Block 10 Week 2 WOD 2
10 MIN EMOM:
MIN 1: DB Squats x 15 reps (go heavy)
MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow mo... -
Block 10 Week 2 WOD 3
Complete 3 Rounds: 18 minutes
MIN 1: DB Cleans
MIN 2: Bench Row (30 sec ea side)
MIN 3: Bridge & Chest press
MIN 4: Bridge Hold Pullover
MIN 5: Tricep Dip (take a break or two if you need)
MIN 6: Toes to Bar (sub pike kickbacks) (30 seconds on/30 seconds rest)Complete 2 rounds: 6 MIN
MIN 1... -
Block 10 Week 3 WOD 1
20 Minutes to get as far as possible: 2…4…6…8…10…
If you want extra you can do a 25 minute time cap instead.
Curtsey Lunges (half reps on ea side)
Squat to OH Press
Pushups
DB Elevated bridges
DB Sit Ups
DB Deadlifts
Speed Jump Rope (always 50 reps or 1 minute)Weight suggestion:
M: 20-40#+ S...
