WODS: Aug 24 – 30

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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 Scott to have a free consultation on how personalized training can help you.

Monday

Warmup A

All classes, (gym & Zoom):

A. Deadlift: 3 reps EMOM for 10 min
note-use ~80% 1RM. (same wt. as last wk). Zoom sub Skater Squats

B. Skater or Shrimp Squats: 3 x 5,3,1/leg; rest 60 sec

outside:
C. 4 rounds:
10 KB Taters
Run building loop
rest 6 breaths recovery b/t rounds

D. 3 rounds:
5 Goblet Squats
5 KB Swings
Hill Sprint @85%
walk down recovery

Tuesday

Warmup B

7am & 4:30pm class (gym & Zoom):

A. Alt. EMOM for 5 rounds (10 min):
even mins- 10 Hanging Garhammer Raises @2012
odd mins – 15-45 sec Wall Handstand

outside:
B. 40-30-20-10 rep rounds:
Med Ball Cleans
Push Balls

C. 2 rounds:
25 reps 45 Degree Wall Calf Raise
20 reps Wall Tib Raise

Wednesday

Warmup A

Noon class (gym & Zoom):

A. Wtd Pullups: 3 reps EMOM for 10 min
note-10-15 lbs. (same as last wk)

B. Strict Wtd Dips: 3 reps EMOM for 10 min
note-scaling as needed. Same wt. as last week.

C. Kipping skill work
D. 5 rounds for quality:
5 Kipping Pullups
7 Pushups
50 Heavy Rope Singles -OR- 25 DUs

4:30pm class – outside at gym:

A. Once for time:
22 DB Thrusters
1 block DB Farmer’s Carry
22 DB Renegade Rows (11/side)
1 block DB Farmer’s Carry
16 DB Thrusters
1 block DB Farmer’s Carry
16 DB Renegade Rows
1 block DB Farmer’s Carry
10 DB Thrusters
1 block DB Farmer’s Carry
10 DB Renegade Rows
1 block DB Farmer’s Carry

Thursday

7am class (gym & Zoom):

Warmup A

A. Wtd Pullups: 3 reps EMOM for 10 min
note-10-15 lbs. (same as last wk)

B. Strict Wtd Dips: 3 reps EMOM for 10 min
note-scaling as needed. Same wt. as last week.

C. Kipping skill work
D. 5 rounds for quality:
5 Kipping Pullups
7 Pushups
50 Heavy Rope Singles -OR- 25 DUs

4pm Mobility Class over Zoom:
Shoulder External/Internal Rotation & Overhead Mobility Focus

Friday

Warmup B

7am class (gym & Zoom):

A. 2 rounds:
5/leg Skater Squats
25/leg Poliquin Step-Outs

B. Front Squat: 3 reps EMOM for 10 min
note-use ~80% 1RM (same wt as last wk)

C. One round DB “Bear” EMOM until fail or 15 min, whichever is first.

D. 2 rounds:
30 sec Bar Hang
3 slow Wall Peels

4:30 pm class (outside only) At Buckman Field today

A. Tempo Runs: 100yd @75-80% x 12/30 yd rest/walk recovery b/t each.

B. 18 min AMRAP:
3/side DB Bear Complex (3 DB DLs + 3 DB Hang Power Cleans + 3 DB Thrusters)
Run 100yd down & back

Saturday 

9am class outside at gym:

Warmup A

A. Power Clean + S2O: warm up to working weight

B. Once for time:
Run 800m
10 Ground to Shoulder to Overheads (~3/4 bwt)
Run 400m
10 Ground to Shoulder to Overheads (~3/4 bwt)
Run 400m
10 Ground to Shoulder to Overheads (~3/4 bwt)
Run 800m

Sunday

No class today

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