WODS: Aug 26 – Sept 1

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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

A: DB Floor Press, 5×10@21×1, R90″, attempt with a supinated grip, and squeeze the DBs together at the top of each rep.
B: 4 rounds, R60-90″, aim for 50% BW or heavier. Attempt in one pass with a supinated grip, without letting go of the barbell
10 BB Shrugs
10 Bent Over BB Row
10 RDL
C: 3 rounds
10 Low Ring Pushup Plank “Superman” reaches, +60″ Pushup Plank hold on last rep
5/5 Hanging Bent Knee Windshield Wipers
30″ Hanging L-Sit

Tuesday

A: 3-(4) rounds for time with a 20′ Time cap, with a a pair of DB or KB = 1/2BW total
10 Double KB/DB Push Press (full stop at top of press)
10 Front Rack Squats (DBs Horizontal / KBs in front rack with hands below chin)
400m Run
If you are able to scale up, then aim for 4 rounds.

Wednesday

A: 4 rounds, 15″ AMRAP/30″ rest each station
Battlerope double wave
1 Arm alternating KB Swing
Ski Erg
Medball Rebounding Chest Pass to Wall from 4′
Airbike or Airdyne
Burpees

Thursday

A: Bi-Acromial Bench Press, Review and build to Heavy 3 in 15′
B: Front Squat, 4×10, 0.75-1+X BW, R60″
C: 4 rounds
1 30″ Negative Chinup
10 Ring Rows (get bodyline as close to horizontal as possible)
5-10 “Hardstyle” Pushups

Friday

A: 4 rounds, rest while others go. Aim for a total trip time of no more than 90″
40m Backwards BW Sled drag
40m Forwards BW Sled Drag
B: 4 rounds
5/5 Renegade Row, 1/4 BW per hand, 20×1
10m DB/KB Bear Crawl
10m Front Rack Walking Lunge
10 Burpees

Saturday 

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

B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lbs (or, 75%1RM)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 3 cycles

Sunday

A. KB Swing medley: 50,40,30,20,10 unbroken reps. Rest as needed b/t sets, try to go up in weight each time the reps go down.

B. 3 rounds for total time:
2 min Handstand Hold in as few sets as possible.

After each round, perform 5 Burpees for each HS set – eg: if the handstand hold took 4 sets, do 20 Burpees before starting the next round.

Gymnastics

Gymanstics WOD 1
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

Gymnastics WOD 2
A: 10’ timecap
Accumulate 50-100 Pushups and 20-50 Pull-ups

B:Wrist Prep, 3x
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

C: Shoulder/Torso work, 3x
30” Bench Elevated Triceps Stretch
30” Ring or Pbar L-sit hold
20 Trunk Curlups
15/15 Supine Garhammer Raises
10/10 Side Plank Straight Leg Lift

D: Handbalance work, 2x
30-60” inversion
10 Headstand or Bench elevated Pike Press negative
10/10 Wallruns

Conditioning

Conditioning 1
A: 10′ Aerobic Prep
B: Row 2000m for time.
At top of each minute, dismount and do 3-5 Burpees (no more than 15″ of time on the burpees)
C: Bike Erg 4000m for time
At the top of each minute, dismount and do 5-10 wallballs (no more than 15″ of time on WBs)
C: 10′ Recovery/Apnea training

Conditioning 2
A: 10′ Aerobic Prep
B: 30′ AMRAP/Timecap, Complete in any rep scheme/order
800m 1/2-1xBW sled drag
800m 1/4-1/3BW Sandbag carry (if you have a hiking backpack that is loadable to this weight, you can use it).
800m Farmer’s Carry, 1/4BW per hand
C: 10′ Recovery/Apnea training

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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