WODS: Dec 2 – 8

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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

A1: Single Leg RDL, 5×5/5@2121, 1/4BW+ per hand
A2: RFE Split Squat, 5×5/5@2121, 1/4BW+ per hand
B1: Double DB Or KB Push Press, 5×5/5@31×1, 1/4BW+ per hand
B2: Weighted Chinup, 5×3-5@31×1
D: 2-3 rounds
60″ Elbow Plank
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Tuesday

A: 10′ Aerobic Prep, any erg/run/rope, RPE 5/6
B: 6 rounds for time
Prowler Sprint, HH/LH, single trip of gym
Single length of pullup structure, 5/5 Walking Lunge into Low Bear Crawl remaining distance.
C: 3-4 rounds
60″ Elbow Plank
30″/30″ Side Plank
30″ Hollow hold

Wednesday

A1: Double Front Rack KB Squat, 5×10, 1/4BW per hand, knuckles touching. R60″
A2: Standing KB Windmill, 5×5/5, 1/4BW, R60″
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 Diagonal Knees to Elbows
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Thursday

A: Wrist Prep, 3x
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Kneeling/Elbow supported tricep stretch, 30″

C: Rolling Review – Forward and Ukemi style rolls, 10′ Or 15-20 reps

D: Cartwheel Review – 15-20 reps each side, 10′ Cap

Friday

A: Double Under Review and Practice, 10′
B: 50-40-30-20-10 for time
Double Unders or Heavy Rope Singles x3
1 Arm KB Swings (alternate on fly, total between arms), 1/4 BW
Crossbody Mountan Climbers (total, not per leg)

Saturday 

Run 800m
42 KB Swings 53/36 lb
24 Pullups
then, 2 rounds:
Run 400m
21 KB Swings 53/36 lb
12 Pullups

Sunday

A. warmup & review Bench Press & Cleans

B. 21-15-9:
Bench Press
Cleans

C. 3 rds:
10 Prone Incline Rows
10 Pushups
5 slow Wtd. Prone Pass-Thrus
rest 1 min

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: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
B: 4 rounds
60″ AMRAP Burpee to Sandbag Squat Clean
30″ Rest
60″ AMRAP Lateral KB Front Plank Pullthrough
30″ Rest
60″ AMRAP Straight Arm Russian Twist w/ Plate
30″ rest
60″ AMRAP KB Swing
30″ Rest
C: Run 800m
D: 10′ Recovery Walk / Apnea training

Conditioning 2
A: 5-10′ Aerobic warmup/nasal breathing
B: 20′ AMRAP
100′ Standing Rope Pull Sled Drag, 1/2-3/4BW
100 1 Arm KB Swings, switch on the fly
100 (50/50) Bulgarian Bag lateral swing
100 Heavy Rope Single Unders
C: 10′ Recovery/ Cool Down

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
Review barbell pec smash

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