WODS: Jan 27 – Feb 2

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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′ AMRAP
in 10′ aim for
20-50 L-Sit Commando Pullups
40-100 Assymmetric Pushups
Scale according to ability. Whatever version you start with should the version you end with.

B: 3 rounds
5-15″ Knuckle Under Bar pronated hang (or longer if you can)
10 Dolly Reverse Rollout
10 KB DL @3333, 1/3+ BW

Tuesday

A: 5 rounds, with a dynamax style ball
10/10 Split Stance Medball Chest Pass to wall
10/10 Rotational Medball Bounce/Slam
10 Tuck sit or v-sit on ground medball volleball set

Wednesday

A: Deadlift, 8×3@31×1, R90″, 75% 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 Roller
5 Cuban Press with Plates against wall (hips/small of back/shoulders/head all against wall)

Thursday

A: Squat Clean (Hang Clean for novices), review and build to a heavy single in 20′.
B: 16′ Alternating EMOM
Odd Minutes: 2 Squat Cleans, 75% of “A”
Even Minutes: 3 Burpees

Friday

With a partner and a 20′ timecap:
Complete between the two of you, in any order or work set
Run 2 miles
300 Kettlebell Swings, 1/4 BW
40 Sand bag clean/squat
50 Burpees
600 Heavy Rope Single Unders

Saturday 

A. Barbell TGU: intro, then work up and find a challenging but do-able weight.

B. Barbell Suitcase Deadlift: 3 x 8/arm; rest 1 min b/t sides

C. AMRAP in 7 min:
12 Deadlifts 115/85 lbs
12 Pushups

Sunday

Filthy 50
50 Box Jumps 24”/20”
50 Jumping Pullups
50 KB Swings 36/26 lb
50 steps Walking Lunge
50 Knees to Elbows
50 Push Press 45/35 lbs (bar)
50 Back Extensions
50 Wallballs 20/14 lb to 10’/9’
50 Burpees
50 Double Unders

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/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)
FRCN 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: 20-25 Rounds any Erg
10″ 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: 4 rounds for time
10 Rope Hanging Pullups
20 Pushups
30 Squats
40 20″ Box Step Ups

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.
Supine Psoas/Hip Flexor stretch over roller

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