WODS: August 31 – Sept 6

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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: 1 rep EMOM for 10 min
note-use ~90% 1RM. (+10% from last wk). Zoom sub Skater Squats

B. TGU – heavy: 5 x 1/arm; rest ~30 sec b/t sides

C. Handstand: accumulate 1-3 min

D. Run 1 mile

Tuesday

Warmup B

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

A. Wall Handstand – 10 min skill work

B. 2-4-6-4-2 min aerobic*; 1 min rest b/t each interval.

*pick one machine, running, or a small circuit and stick with it thru the whole workout.

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: 1 rep EMOM for 10 min
note-add 10% to your total load from last week*

B. Strict Wtd Dips: 1 rep EMOM for 10 min
note-add 10% to your total load from last week*

*total load is your bwt + DB weight.

C. Kipping skill work

D. AMRAP in 10 min:
3 Kipping Pullups
4 Kipping T2B
6-10 Pushups
200m Run

4:30pm class – outside at gym:

A. 10 one minute rounds of:
3 Thrusters 115/75 lbs
5-10-15m Shuttle Run
amrap Box Jumps in remaining time
rest 2 min b/t rounds.

(workout takes 30 min)

Thursday

Warmup A

7am class (gym & Zoom):

A. Wtd Pullups: 1 rep EMOM for 10 min
note-add 10% to your total load from last week*

B. Strict Wtd Dips: 1 rep EMOM for 10 min
note-add 10% to your total load from last week*

*total load is your bwt + DB weight.

C. Kipping skill work

D. AMRAP in 10 min:
3 Kipping Pullups
4 Kipping T2B
6-10 Pushups
200m Run

4pm Mobility Class (Zoom only)

Improving the Squat, pt 2

Friday

Warmup B

7am class (gym & Zoom):

A. Patrick Step-Downs: 3 x 15/leg

B. Front Squat: 1 rep EMOM for 10 min
note-use ~90% 1RM. (+10% from last wk)

C. DB Walking Lunge: 4 x 15m for load; rest to full recovery

D. Box Jumps: 3 every 30 sec for 8 rounds

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

4:30 pm class (outside at gym only)

A. Run 400m w/Med Ball

B. DB Snatch Rep EMOM Ladder for 13 min: 2,4,6,8,etc
note-add 2 reps/arm each minute. Once you fail, start back over at 2/arm and work back up.

C. Wallball Rep EMOM Ladder for 13 min: 5,10,15,20,etc
note-add 5 reps each minute. Once you fail, start back over at 5 reps and work back up.

D. Run 400m w/Med Ball

Saturday 

9am class outside at gym:

Warmup A

A. 4 rounds for time:
15 DB Front Squats ~35/25 lbs
15 DB Push Presses
Between each exercise, Farmer’s Carry the DBs one block.

You’ll start at the gym door and traverse the 600m loop, doing your set on the corner of each block.

 
Sunday

No class today

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