WODS: Feb 10 – 16

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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: 20′ AMRAP
Run 200m
10 Foot Elevated Ring Rows
15 Wallballs

Tuesday

A: 4 Rounds
40m Suitcase Carry, switch hands at 20m, 1/3BW+
100 Heavy rope single unders
10/10 Single Hand KB Deadlift (same weight as suitcase carry)

Wednesday

A: Back Squat, build to a heavy working weight, and then 5×3@31×1, R90-120″
B1: Weighted Neutral Grip or Ring Chin-up, 4×3-5, R60″
B2: Weighted Dip, 4×5-10, R60″
C: 3 rounds
10/10 Supine Bent Knee Windshield Wipers
15 Trunk Curlups
15/15 Supine Garhammer Raise

Thursday

A: With a Partner (for total distance rowed)
25′ AMRAP
Partner 1 Rows
Partner 2 completes
10 Pinch Grip Plate Deadlifts (both hands)
40m Pinch Grip Plate Carry (both hands)

Friday

A: Barbell Snatch, technique review and build to a heavy single in 20′.
B: 3 rounds
20 Box Jumps, Mid thigh
15 Burpees
5/5 KB Clean and Press

Saturday 

A. 21-15-9 reps for time:
DB Front Squats – 45/30 lbs/hand
Strict Pullups
Deficit Pushups (hands on DBs)

B. 3 rounds:
5 Dragon Rolls
10 sec/side Star Side Plank Hold
15 Med Ball Throw Situps w/partner

Sunday

A. Power Clean: warmup & build to or slightly above working weight.

B. 3 rounds:
2 min AMRAP Power Cleans @80%1RM (do not decrease weight thru WOD)
2 min rest
2 min AMRAP Wallballs
2 min rest

Gymnastics

Gymnastics 1
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
5/5 Lateral block climb/walk

Gymnastics 2
A: 5-10′ Skill review, MU and Handstand walking
B: 4 rounds, 20′ time cap
3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
10/10 Wall Runs or 10m Handstand Walking
10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
10 Superman Rocks (or 30″ Sorenson Extension)
C: 3 rounds
30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
30″ Inverted Plank
10/10 Side Plank Leg Lift
30″ Hanging L-Sit

Conditioning

Conditioning 1
A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
B: 20-25 Rounds any Erg
15″ RPE 8 (HR Zone 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: 10′ Aerobic Prep, RPE 5-6, nasal breathing
B: 3 rounds
Bike Erg 1000m
100 Heavy Rope Single Unders
10/10 Walking Lunges
B: 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 +
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
Wrist extension and flexion stretches

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