WODS: Aug 19 – 25

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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.


A: Bench Press, Review and build to Heavy 3 in 15′
B: Deadlift, 4×10, 0.75-1+X BW, R60″
C: 4 rounds
5 Arch Hang 1/2 Pullup
10 Ring Rows (get bodyline as close to horizontal as possible)
5-10 “Hardstyle” Pushups


A: LH Prowler Push, 15′ Total timecap
6x20m @ BW, Rest while others go or 3-4x time it takes you to cover the distance.
B: 15′ AMRAP
5 Sandbag Clean / Push Press
200m Sandbag Carry
80m 1/3+BW Suitcase Carry, Switch hands as needed, then 20KB swings at end of carry


A: Power Clean review/build to heavy 1 in 15′
B: 16′ Alt EMOM w/Partner
3-5 Power Clean @ ~80% “A”
6-8 Burpees


A: DB Floor Press, 5×10@21×1, R90″
B: 4 rounds, R60-90″, aim for 50% BW or heavier. Attempt in one pass, without letting go of the barbell
10 BB Shrugs
10 Bent Over BB Row
10 RDL
C: 3 rounds (use same bar as “B”)
10 BB rollouts + 60″” Pushup Plank
10 BB Hip Thruster
10/10 Bent Knee Windshield Wipers


A: Loaded Pull/Push
4 rounds, rest while other people go or 3x the time it takes you to cover the distance. Load the sled to a weight that is challenging to pull/push the total distance inside of 90″.
20M Prowler Backwards Sled Drag
20m HH Prowler Push

B: Tempo Lift
Backsquat, 4×5@4040, R40″, 50% BW or 50% 1-3RM,.

C: 8 round alt 20″/10″
Jumping Lunge Switch
Mountain Climber


A. Power Clean: review & build to above working weight

B. For time:
400m Run
20 HSPUs
20 DB Thrusters 30/20 lbs/hand
20 Box Jump-Overs 20”/18”
20 Power Cleans 155/105 lbs
20 Box Jump-Overs 20”/18”
20 DB Thrusters 30/20 lbs/hand
20 HSPUs
400m Run

(14:51’ M
11:57’ W)


Closed, last Sunday of the month.


Gymnastics WOD 1
A: 4 rounds,
30″ Seated Max OH reach
10 HS Shrug
5 HSPU Negatives @ 40-0
10 HS Block Climbs

B: 4 Rounds
30″ L-Sit on Rings
30″ Bottom of Pushup Hover
30″/30″ Lunge Hover
60″ Wallsit

Gymanstics WOD 2
A: Handbalance work,
10′ or 2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides or FRC Sleeper
10 Wall Angels or FRC Americana
20-30″ FRC Shoulder CARS
5 Backbend wall walkdown

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Side plank Hold
60″ Inverted Plank


Conditioning WOD 1
A: 5-10′ Aerobic Prep / Nasal Breathing at RPE 5/6, raise HR to Z3.
B: 10-15 Rounds
10″ Any Erg Sprint
Dismount and do 5 Burpees or 5/5 OH Walking Lunges as fast as possible
60″ Recovery on Erg
C: 10′ Recovery Walk/Apnea practice or Class cooldown

Conditioning WOD 2
A: 5-10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 4-6 rounds
Row 250m or Bike 500m
15/15 1 Arm KB Swings (or 10/10 KB Snatch)
5/5 Commando Chinups
C: 10′ Recovery Walk and/or Class cooldown

Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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