WODS: April 20 – 26

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How To Be Successful

Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.

Monday

Warmup:
Joint Circles + Squat Seq.
+
3 rounds:
3/3 Diagonal Stretch
10/10 Elephant Walks

A1. Front Foot Elevated Split Squat: 3 x 12/leg; rest 1 min
A2. Single Leg DB Press: 3 x 3-6/side @3030 tempo; rest 30 sec

B. 5 rounds:
4/side Supine Windshield Wipers
6 Dive Bomber Pushups
8/arm Birddog Rows

C. Low Squat Swimmer’s Hovers: 2 x 3 reps

Tuesday

Warmup:
Joint Circles + Squat Seq.
+
2 rounds:
10/leg Bent Knee Calf Raise
15-20 Wall Toe Raise

A. Lateral Lunges: 3 x 5/side @3220; RAN
B. Hip Shifts – practice

C. For time:
22 One Arm DB Snatches
400m Run
16 One Arm DB Snatches
400m Run
10 One Arm DB Snatches
400m Run

Wednesday

Warmup:
Joint Circles + Squat Seq.
+
2 rds:
1 min/side Lizard Lunge
5/5 Short Cossacks
2 Top Range Swimmer Hover in Low Squat

A. 3 rounds:
5/leg Skater Squats, no rest
15 Goblet Cyclist Squats
rest 90 sec

B. 15 min AMRAP:
15 DB Rows R
15 DB Rows L
50′ Bear Crawl

Thursday

Warmup:
Joint Circles + Squat Seq.
+
2 rds:
20 Jumping Jacks
20 Slalom Hops
10 Squat Thrusts
3/3 Side Kick-Throughs

A. 60 sec, 45 sec, 30 sec, 15 sec rounds of each*:
Burpees
Plate Bent Over Rows
Squats
Pushups

*4 rounds total, each round time decreases by 15 sec.

B. (7am) – 3 rounds:
10/side Side Plank Powell Raises
6/6 DB Drags in Plank
-OR-
B (4:30pm) – Mobility Class

Friday

Warmup:
Joint Circles + Squat Seq.
+
90 sec/side Couch Stretch
20/20 Elephant Walk

A. Slider Lateral Lunge: 3 x 5/side slowly; rest 1 min

B. SYLB3, for time:
50 DB Deadlifts
50 Situps
50 Step-Ups
50 Single Arm DB Thrusters (25/arm)

Saturday 

Warmup:
Joint Circles + Squat Seq.
+
1 min/side 90/90 Forward Lean Stretch
2 rds:
3/3 Short Cossacks
20/20 Elephant Walks

A. 25 min AMRAP:
Run 400m
30 Pushups
40 Plate Bent Rows
50 Squats

Sunday

No class today

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