WODS: Dec 16 – 22

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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: Review Deadlift form and options. 5-10′
B: 10,000lbs. for time. Deadlift 10,000 pounds or 50x BW, as quickly as possible, without loss of form. Break into manageable sets.
C: 3 rounds
20-30″ Passive bar hang
3 slow rounded back/segmental forward folds
3/3 slow side bend

Tuesday

A1: Barbell Push Press, 5×5@31×1, R60″, then 1 AMRAP set at end with no tempo
A2: Bent Over Barbell Row, 5×5@21×1, R60″, then 1 AMRAP set at end with no tempo with no technical breakdown
B: 3 Rounds for time
10 Pullups
20 Ball Slams
30 KB Swings
40 Mountain Climbers
50 Heavy Rope Single Unders

Wednesday

A1: Double Front Rack KB Squat, 5×10, 1/4BW+ per hand, knuckles touching. R60″
A2: Standing Double KB Windmill, 5×5/5, 1/4BW, R60″ (High/Low)
C: 3x, with KBs from “A” in farmer carry
15-20 Heel Elevated Weighted Calf Raise
15-20 Toe Elevated Weighted Calf Raise
D: 2-3 rounds
5/5 Hanging Bent Knee Windshield Wipers
15 Straight Arm Ball Trunk Curlup
15/15 Garhammer Raise

Thursday

A: Turkish Getup, review and build to heavy single per arm in 10′
B: 20′ AMRAP, with a KB 2 weight steps down from “A” or 1/4BW
3/3 TGU
5/5 Clean/Front Rack Squat/Press
5/5 Assymetric KB Pushup/Archer Pushup
C: Double KB Front Rack Hold for Time, 1/4BW per hand

Friday

A: Snatch, review and build to a heavy 1, 20′.
B: Snatch, 2×12′ EMOM, 75-80% of “A”.
C: 3 rounds
5 GHD Raise
5/5 1 Leg Bent Knee Hip Thruster
10/10+10″ hold Low Bear “Fire Hydrant”

Saturday 

A. Partner Push Press volume challenge: M- 6000 lbs; W – 4000 lbs for time.

One barbell of the same weight. Each team is free to choose what weight they feel will get them to the total fastest. One works at a time, switch at will. No racks, return the bar to the ground to switch partners.

B. AMRAP in 15 min:
200m Run
100m Farmer’s Walk 45/35 lbs
20 DB Front Squats 45/35 lbs

Sunday

A. 2 rounds, easy pace to moderate by the end:
Row 500m
Bike 1000m
Run building loop

B. Complete each test below, resting a minimum of 5 min b/t each:
Row 500m for time
Bike Erg 50 cal for time
Run 400m for time

Gymnastics

Gymnastics 1
A: 3 rounds Wrist Prep, 5′ Cap
3 position wrist pushup seq
Pronated Wrist Roller x2
Supinated Wrist Roller x2
B: 3 rounds shoulder prep, 5′ cap
5/5 1 arm hanging shrug
5/5 KB Armbar Bottoms Up Screwdriver
5/5 KB Halo
C: 3 rounds Handbalance work
10 High Parallette (MDUSA brand) Kick up/Tuck Down handstands
5/5 Wall facing block climbs
5-10 Wall Facing Straddle Pikes
5-10 Wall Facing Tucks”

Gymnastics 2
A:Wrist Prep, 2x, 5′ cap
3 position wrist pushup seq
2x Pronated Wrist Roller
2x Supinated Wrist Roller
30/30/30 Flick Water in A/T/Y

B: Handstand Work, 10′
2-3 rounds
30-60″ inversion
10 lunge up or tuck up / tuck down
10 HS shrugs or 10/10 1 arm hand switches

C: HSPU Practice, accumulate 20-30 Strict HSPU in 10′

C: 3 rounds
5-10 Strict L-Sit C2B Pullups
10/10 Diagonal T2B
10/10 Tuck Sit Hanging Hand switches

Conditioning

Conditioning 1
A: Aerobic Prep
B: 15-20 Rounds any Erg 10-15″ RPE 7/8 (HR Zone 3/4) 60″ RPE 5/6 (Recover to HR Zone 2/3 in this time) If using HR monitor, complete as many rounds as possible with complete recovery in the 60″. If you fail to recover inside the 60″ after 15 rounds, you are done.
C: 10′ Recovery

Conditioning 2
A: Aerobic Prep
B: Choose any erg
12′ Time trial – compare to 9/25/19 if you did the time trial then
C: 10′ Recovery

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 +
Wrist Pushup Seq x2
Kneeling KB Halo 5/5
TGU, 2/2
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
Rollout bottom of foot/calf.

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