WODS: August 17 – 23

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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

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

A. Deadlift: 2 reps EMOM for 10 min
note-use ~80% 1RM. (same wt. as last wk). Zoom sub Skater Squats

outside:
B. Alt. rounds w/partner – 4 rounds each:
12 alt’g DB Power Snatches
Run building loop

rest while partner does a round. (Zoom do 1:1 rest)

Noon class (Zoom ONLY this week):

A. Skater Squats: 4 x 5/leg; rest 1 min

B. 10 min AMRAP:
200m Run
20 steps Walking Lunge
10 Burpees

Tuesday

Warmup B

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

A. Alt. EMOM for 4 rounds (8 min):
even mins- 10 Hanging Garhammer Raises @2012
odd mins – 15-45 sec Wall Handstand

outside:
B. 3 rounds, 1 min work at each station: (15′ total)
Squat Thrusts
Med Ball Cleans
Push Balls
Walking Lunges
rest

Wednesday

Warmup A

Noon class (Zoom ONLY this week):

A. 5 rounds:
30 sec Burpees
30 sec rest
30 sec Lateral Line Hops
30 sec rest
30 sec Star Jumps
30 sec rest
30 sec Mtn Climbers
30 sec rest

4:30pm class – outside at gym:

A. 5 rounds:
20 KB Swings
Hill Run @85%
walk down recovery

B. 5 rounds:
10 KB Goblet Squats
Hill Run @85%
walk down recovery

C. KB Suitcase Walking Lunges: 2 trips up the hill, switch hands at halfway point.
note-full recovery b/t trips, start with the other hand on 2nd trip.

Thursday

7am class (gym & Zoom):

Warmup A

A. Wtd Pullups: 2 reps EMOM for 10 min
note-10-15 lbs. (same as last wk)

B. Strict Wtd Dips: 2 reps EMOM for 10 min
note-scaling as needed. Same wt. as last week.

outside:
C. 10 rounds, alt. arms each round: (5 rds per arm)
5 DB Snatch
7 DB Push Press
9 DB Bent Rows

4pm Mobility Class over Zoom:
Canceled this week only, pick one from the recorded list

Friday

Warmup B

7am class (gym & Zoom):

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

B. Front Squat: 2 reps EMOM for 10 min
note-use ~80% 1RM (same wt as last wk)

C. 6 rounds:
20 sec AMRAP Pushups
40 sec AMRAP Wallballs
60 sec rest

Noon class (Zoom ONLY this week):

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

B. Cyclist Air Squats: 10-15 reps EMOM for 10 min

C. Tabata Pushups (8 x 20 sec work/10 sec rest)

4:30pm class – cancelled this week only

Saturday 

9am class outside at gym:

Warmup A

A. AMRAP in 30 min :
800m Run
50 KB Swings
20 Wallballs
20 MB Wall Slams (chest pass style)

Sunday

No class today

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