WODS: Dec 9 – 15

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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: 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
15/15 Supine Bent Knee Windshield Wipers
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Tuesday

A: 4 rounds, 60″ AMRAP or reps each station, 15″ transition between stations
20 Split Stance Wall Balls
20 Ball Slams
25 KB Swings
20 Cal any C2 Erg
20 Box Jumps, Knee Height
Rest

Wednesday

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
10/10 Straight Arm Seated Russian Twist with Plate
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Thursday

A: Power Clean, review and build to working weight for “B”
B: 4 rounds, for time
5 Power Cleans, 3/4BW
10 Burpee/Box Jump, Mid Thigh height – jump forward off of box, instead of backwards rebounding.
50 Heavy rope single unders

Friday

A: 5 rounds
1 gym length Backwards 1/2 BW Bear Crawl Sled Drag – one hand on floor at all times, pull sled with hand/no looping around arms or body
2 gym length Forwards Bear Crawl Ball push, one hand on floor at all time, ball must remain within arms length at all times
3 gym lengths Farmer’s Carry, 1/3BW per hand
60″ Hanging Tuck Sit

Saturday 

A. For time:
1 round of:
30 KB Swings ~1/4 bwt.
45 Pushups
60 Air Squats
Then, 2 rounds of:
15 KB Swings ~1/4 bwt.
22 Pushups
30 Air Squats
Then, 3 rounds of:
10 KB Swings ~1/4 bwt.
15 Pushups
20 Air Squats

Sunday

A1. Single Arm DB Push Press: 3 x 6-8/arm @21X1; rest 90 sec
A2. Bent BB Row: 3 x 10-15 @2010; rest 90 sec

B. 4 rounds @high effort:
Bike Sprint 500m
10 DB Push Press
Low Handle Prowler Push down
High handle Prowler Push back
rest 3 min while others go.

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: Accumulate Strict 100 Knees to Elbows and 100 KB Swings in 10′
B: 3 rounds
5 Wallwalks
20m Low Bear Crawl
20m Backwards Low Bear
10m/10m Lateral Monkey Crawl or Cartwheels

C: 3 rounds
Side Plank Leg Lift, 3×10/10 @ 3131
Prone Single Leg Hamstring Curl, 3×15″/15″ maximal contraction
Seated Straight Leg Lift, 3×10/10 w/ 10″ hold at the end of each set

Conditioning

Conditioning 1
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: “Erg Salad Part 3″
1-2-3-2-1 Minute AMRAPS, 30″ Break between ergs
Ski-erg or climber
Airbike
Rower
C: 10′ Recovery / Apnea, RPE 4/5″

Conditioning 2
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds, 60″” AMRAP or Reps listed, 10″” transition
5 Sandbag Squat Clean
10/10 “B” Stance Sandbag Bearhug Squat
10/10 Sandbag Yoke Carry Walking Lunge
6 Lateral Overbag Burpee
rest

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
Review barbell pec smash

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