2021/2022 Season

Training Block – 1

Week – 5 of 6

WOD:

1) Seated Dumbbell Arnold Press: 8 Reps Every 2:00 x 5 sets

Start at a moderate load, finish with a set that you have 1-2 reps left in the tank if it were a max effort.

2) D-Ball Bench Press: 20 Reps Every 3:00 x 4 sets

Load as deemed fit.

3) Bench Dips: 12 Reps Every 2:00 x 4 sets

Load as deemed fit with plates on your legs.

4) Kettlebell Turkish Get-up: 3/side Every 2:00 x 4 sets

Focus on smooth movement and hitting each position properly.

5) Dumbbell Skull Crushers: 20 Reps Every 2:00 x 3 sets

Load as deemed fit.

6) Side Plank: 3 sets of 1 minute/side

Rest 60 seconds between sets.

7) Ski – Erg – 4 sets of:

250m Easy

100m Moderate

250m Easy

200m Moderate

250m Easy

300m Moderate

250m Easy

400m Moderate

250m Easy

500m Moderate

One continuous piece covering 11,000m. No rest between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE