WODS: April 6 – 12

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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.
90/90 & Couch, 1 min each
1 min Low Squat

A1. Skater Squat: 4 x 6-8/leg; rest 1 min
note-lower knee to step or block until you can tap knee to floor. If you can do this, then hold a weight.
A2. Strict DB Press: 4 x amrap(-1)/arm; rest 1 min

B. 5 rounds for time:
15 Goblet Squats
15 Pushups
30 Lateral Mtn Climbers

Tuesday

Warmup:
Joint Circles + Squat Seq.
90/90 Ext. & Int. Rotation, 1 min each
1 min Low Squat

A. DB Single Leg RDL: 3 x 10/leg @3010; rest 1 min

B. 10 rounds on a 1 min timer:
10 x 10′ Shuttle Run
amrap Burpees (odd rounds) or Star Jumps (even rounds) in remaining time.
rest 1 min b/t rounds

Wednesday

Warmup:
Joint Circles + Squat Seq.
3 rounds:
20 Lunge Jacks
10 Sit-Throughs

A1. Single Leg DB Bent Rows: 4 x 10-15/side; rest 30 sec
A2. Garhammer Raise: 4 x 10/10; rest 30-60 sec

B. 50-40-30-20-10 rep rounds:
Plate Trunk Curl-Ups
Plate Floor Press
Plate Bent Rows

Thursday

Warmup:
Joint Circles + Squat Seq.
2 min Low Squat

A. Front Foot Elevated Split Squat: 4 x 10/leg; rest 1 min
note-max range of motion over ankle = goal. Think pulling yourself forward. Start using ~6″ step or block. (7am class only)

B. SYLB 1, AMRAP in 10 min:
10 Squats
9 DB Snatch R
10 Pushups
9 DB Snatch L

Friday

Warmup:
Joint Circles + Squat Seq.
Calf Raise + Wall Tibialis
Knee warmup

A. For time:
Run 400m*
20/arm DB Clean & Jerks
Run 400m*
20/arm DB Thrusters
Run 400m*
20/arm DB Devil’s Press
Run 400m*

*if you can’t do a short run outside, sub in one round of the following:
30 sec Jumping Jacks
30 sec Slalom Hops
30 sec Squat Thrusts
30 sec High Knees

Saturday 

Warmup:
Joint Circles + Squat Seq.
Calf Raises on wall + 20 steps Foot Drills

A. Turkish Get-Ups: 10/arm – challenge yourself to use a variety of implements today!
note-besides your DB and plate, what other household items can you do?

B. AMRAP in 12 min:
30 steps High Knees
15 Plate Clean & Press

Sunday

No class today

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