WODS: Jan 6 – 12

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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, build to a heavy 3 in 15′, aim for no less than 85% of your 1 or 3RM.
B: 3-4 rounds
8-10 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″.

Tuesday

A: 8 rounds total, 15″ AMRAP/30″ recovery
Round 1-4
Kneeling Battle Rope Double Waves
Burpee/slamball
Toes to Bar
Crossbody Mountain Climbers

Rounds 5-8
KB Split Clean Right/2m Lateral Bear Crawl/KB Split Clean Left
Broad Jump (try and jump 3/4-1x your height)
Bulgarian Bag Lateral Swing
Ski Erg

Wednesday

A: Strict Press, build to heavy 3 in 10′
B1: Strict Press, 5×5@31×1 + 1 Burnout set at end, R60″
B2: Bent Over Barbell Row, 5×10@21×1 + 1 Burnout set at end, R60″
C: 3 rounds with a partner
15 Medball chest passes from 8 feet (each)
5 “pattycake” burpees (face each other, at bottom of burpee reach out and high five/hand slap each hand)

Thursday

A: Back Squat, build to heavy 3@21×1 in 15′. Aim for 85% or heavier of your 1or 3RM.
B: Back Squat, 5×5@21×1, R90″”, 75-80% of “A”
C: 3 rounds
10 Abwheel/Dolly Rollouts
5-10 GHD Raises
10 Goblet Good Mornings

Friday

25′ AMRAP
5 Sandbag Cleans
10 Sandbag Zercher Squats
200m Sandbag carry
200m Farmer carry, 1/4BW per hand

Saturday 

“Christine”
3 rounds for time:
Row 500m
12 Deadlifts @bwt.
21 Box Jumps/Steps 24”/20”

Sunday

A. 3 rounds for reps:
3 min of DB Turkish Get-Ups 35/25 lb
2 min Double Unders
1 min rest

B. Strict Press/Push Press/Push Jerk: 2 x max reps each w/empty bar; rest 4 min

Gymnastics

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′ Aerobic Prep, RPE 5-6, nasal breathing
B: 10 rounds, 60″” for calories/15″” transition
Ski
Bike
Row
C: 10′ Cooldown

Conditioning

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

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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