WODS: Feb 24 – March 1

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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: 10′ Build to a heavy single Push Press
B: 3 rounds, 60″ AMRAP each Station, 15″ transition
Row
Box Jump
Wallball
Burpees
Rest

Tuesday

A: 20′ AMRAP
40m HH BW Prowler Push
100m Farmer’s Carry, 1/4BW+ per hand
20m/20m Pinch Grip Plate Suitcase Carry

Wednesday

A1: Goblet Squat, 5×5@31×1, R60″
or, if using greater than 1/2 BW
A1: Front Squat, 5×5@31×1, R60″

A2: Pushup, 5×10@21×1, R60″
or
A2: Wighted Dip, 5×5@31×1, R60″

B: 3 rounds
Run Building Loop (~300m)
10 Burpees
10/10 Walking Lunges

Thursday

A: 2 rounds, wrist prep
Pronated Wrist Roller
Supinated Wrist Roller
Wrist Pushup Seqeunce

B: 2 rounds, shoulder prep
30″ Seated/Straight Leg Max Overhead Reach
10 Wall Slides
10 Wall Angels

C: 10′ Handstand review

D: 2 rounds
30-60″ handstand/inversion hold
10 Handstand Shrugs
10 Tuck Up/Down
10/10 Wall Run

Friday

A: Deadlift, Build to to a heavy 3 in 15′
B: 15′ AMRAP
10 Deadlifts @ 65% of “A”
10 Knees to Elbows
100 Heavy Rope Single Unders

Saturday 

A. Movement review, scaling, specific warmup

B. “Gertrude” – 3 rounds for time:
13 Hang Squat Cleans 95/65 lbs
5 Muscle Ups (Ring or Bar)
21 Double Unders

—2 min rest, then:
Hang Squat Clean – 5 min to find a max.

Sunday

Teams of 4, complete 4 rounds*:
P1 – 15 DB Thrusters 35/25 lbs/hand
P2 – 15 Box Jump-Overs** 24”/20”
P3 – 15 Burpees
P4 – rest

*Once all 3 working team members complete their 15 reps, then the team rotates to the next station.

**You must land on top of the box on each rep, but do not need to come to a full stand. No Box Clears allowed in this workout.

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: wrist/shoulder prep, 3x,
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″/30″ Standing Tricep stretch with rope

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
FRC standing hip circle, squeeze a dodgeball or pilates ball between your heel and glute
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5/5 Lateral Block Climb/Walk

Conditioning

Conditioning 1
A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
B: 15 Rounds any Erg
30″ 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: Choose any Erg, 15′ Time Trial
C: 10′ Cooldown

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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