WODS: Jan 13 – 19

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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: Hang Power Clean, Review and build to a heavy single in 15′.
B: 4 rounds
5 Hang Power Cleans, 75% of “A”
10 Kip Swings
15 Knees to Elbows

Tuesday

A: TGU, build to a heavy single per arm in 10′.
B: 4 rounds
500m Row/Ski or 1000m Bike
15 Pushups
20 Squats
30 (10/10) Supine Bent Knee Windshield Wipers

Wednesday

A: Deadlift, build to a heavy 3 in 10′, aim for no less than 85% of your 1 or 3RM.
B: 4 rounds
10 Deadlifts, 70-75% of “A”. Hold last rep at top for time, cap at 60″.
3-5 Strict Chest to Bar Pullups. Hold flexed arm hang on last rep for time, cap at 60″.
C: 3 Rounds
5-10 GHD Raise
15 Plate Straight Arm Trunk Curlups
15/15 Garhammer Raise

Thursday

A: 4 rounds 15″ AMRAP/Distance, 30″ Rest/transition
Foot Elevated Ring Rows
Rope hanging knees to elbows
Seated rope pull sled drag, 1/2-1x BW
Farmer Carry, 1/3 BW per hand
60″ rest

B: 4 rounds, 15″ AMRAP/Distance, 30″ rest/transition
Ski Erg
Jumping lunge switch, hands on hips
Lateral hurdle hops
Burpee jump to 45# plate
60″ Rest

Friday

A: KB Clean and Press Review, build to heavy 1 per arm, 10′
B: 6 Rounds, with a KB 1/4BW, alternate which arm you use per round (3 rounds each arm)
5 Clean/Press, rerack last rep and hold 1 arm rack for 15-20″ each round.
10 “Heartbeat” Squats
15 Swings

Saturday 

With a partner:
Run 800m together
60 Pullups
Run 800m together
80 Pushups
Run 800m together
150 KB Swings 53/36 lbs – non-working partner must hold a Front Plank while swings are being performed.

(reps are total for team – they are split between partners however they choose. Only one partner can work at a time)

Sunday

A. Thrusters: build to a heavy single from a rack

B. Thrusters: 1 x amrap unbroken 95/65 lbs -OR- 60% of “A”

C. AMRAP in 12 min:
250m Row or Ski -OR- 500m Bike
12 T2B

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: 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

Conditioning

Conditioning 1
A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
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: 10’ timecap
Accumulate 50-100 Pushups and 20-50 Pull-ups

B: 10-20-30-40-50 for time
KB Swings, 1/4 BW
Double Unders (3x if doing singles)
Mountain Climbers (per leg)

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
Rollout bottom of foot/calf.

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