WODS: April 27 – May 3

admin201 Workouts of the WeekLeave a Comment

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.
+
1 min/side 90/90 Forward Lean Stretch
10/10 Diagonal Stretch
Lizard Lunge

A1. Goblet Front Foot Elevated Split Squat: 5 x 5/leg; rest 30 sec
A2. Pseudo Planche Pushups: 5 x 3-5; rest 1 min

B. For reps:
Tabata Burpees
Tabata Turkish 1/4-Ups (alt. arms ea. rd)
Tabata DB Swings
Tabata Burpees

Tuesday

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

A. 6 rounds:
3/3 Lateral Lunges @3030
6/6 Cross Body DB Deadlifts
3/3 Heidens
rest 1 min

B. 4 rounds:
5/5 DB Hang Clean + Rotational Push Press
10/10 Side Kick-Throughs
15/15 Garhammer Raises

Wednesday

Warmup:
Joint Circles + Squat Seq.
90/90 & Couch, 1 min each
1 min Low Squat
+
50 Slalom Hops
10 Squat Thrusts
50 High Knees
10 Star Jumps

A. 24-21-18-15-12-9-6-3 rep rounds:
One Arm DB Squat Cleans
Pushups

B. Side Plank Powell Raises: 3 x 10/arm; RAN

Thursday

Warmup:
Joint Circles + Squat Seq.

A. “Gym Class 3”
3 rounds:
30 sec Lunge Jacks
30 sec Slalom Hops
30 sec exercise A*
30 sec exercise B*
+
rest 1 min, then
2 rounds:
30 sec Boxer Shuffle
30 sec High Knees Running
30 sec exercise A*
30 sec exercise B*

*Exercise A & B will rotate each round and will be revealed during the workout when it’s time.
The exercises will be Burpees, Jump Lunges, Star Jumps, Sit-Throughs, Lateral Bounds.

B. (7am only) 3 rounds:
Glute Bridge One Arm Floor Press x amrap(-2)/arm
DB Birddog Row x amrap(-2)/arm

-OR-
B. (4:30pm only) – Mobility Class

Friday

Warmup:
Joint Circles + Squat Seq.
+
2 rounds:
10/leg Single Leg Calf Raise (straight)
15-20 Wall Toe Raise

A. Skater Squat: 5 x 3/3; RAN
note-work to most difficult variation/depth as able.
B. Slider Lateral Lunges: 3 x 6/6 @3030; RAN

C. 5 rounds skill work:
2/side TGU*
15/leg Single Leg Plate Bent Rows
2 Swimmer Hovers @15-0-15-0 tempo

D. Low Squat: 3 min

Saturday 

Warmup:
Joint Circles + Squat Seq.

“David L” (Quarantine version)
Run 1 mile
100 One Arm DB Thrusters
100 DB Swings
100 Burpees
100 Walking Lunges
Run 1 mile

Sunday

No class today

Leave a Reply

Your email address will not be published. Required fields are marked *