WODS: Jan 20 – 26

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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: Deadlift, 5×5@31×1, R90″, 75-80% of 1 or 3RM

B1: Wide Grip Weighted Pull Up, 4×3-5, R60″
B2: Ring Dip, 4×5-10, R60″

C: 3 rounds
2x Pronated Wrist Roller
2x Supinated Wrist Roler
10/10 Hanging Shoulder Circles

Tuesday

A: 5′ Pushup practice – aiming for excellent form overall, 10-20 reps as practice. If you already have a great floor pushup, work on slow tempo.
B: 5′ Squat practice – aiming for excellent form overall, 20-30 reps as practice. If you already have a solid squat, work at slow tempo to see if you loose your balance at any point.
C: 6 rounds for time
Run 200m
12 KB Swings, 1/4 BW
5 box jumps

Wednesday

A: Clean and Jerk, review and build to heavy single in 15′
B: Clean and Jerk, 2×12′ EMOM, 75-80% of “A”

Thursday

A: Deck of Cards for time as a group
Full 52 card deck. 1/4 BW DBs and KB
Perform the number on the card
Jacks are 11
Queens are 12
Kings are 13
Ace is 14
Clubs are Pushups
Diamonds are KB “Taters”
Hearts are Renegade Rows (per hand)
Spades are KB OH Single Arm Squats (per arm)
Queen of Spades is 13 Burpees.

Friday

A: 4 rounds, rest while others go. Aim for a total trip time of no more than 90″ (adjust weight on sled as needed to make this happen)
Grip loops, do not loop wrist.
40m Backwards BW Sled drag
40m Forwards BW Sled Drag
B: 4 rounds
5/5 Renegade Row, 1/4 BW per hand
10m DB/KB Bear Crawl
10m Front Rack Walking Lunge
10 Burpees

Saturday 

A. DB Snatch review

B. On a 15 min clock:
50 Bar Facing Burpees
50 alt’g One Arm DB Snatches 40/25 lbs (25/arm)
amrap Wallballs in remaining time.

C. 3 rounds:
20 sec Hanging L-Sit or Tuck Sit
15 sec/side Star Side Plank
10 Plate Trunk Curl-Ups

Sunday

last Sunday of month, gym closed.

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, 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

Conditioning

Conditioning 1
A: 10′ Aerobic prep work, nasal breathing, RPE 5/6,
B: 6 rounds, 60″ AMRAP or reps listed, R15″ between stations
15/15 1 Arm KB Swing, 1/5-1/4BW
10/10 KB Halo
10 KB Thruster
10 Burpees

Conditioning 2
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

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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