WODS: July 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

Warmup B

A. Deadlift: 5 x 3; rest 2 min

B. AMRAP in 12 min:
10 (5/5) Skater Squats
10 Bent Rows @~40-45% of “A”
100 Heavy Rope Singles

C. 3 min Calf

Tuesday

Warmup B

A. Power Clean: build to a technically solid single, then 1 rep EMOM for 7 min @85-90% of that.

B. Kipping: skill work; practice sets

C. Wallballs: 80 reps with as few breaks as possible.

D. 2-3 rounds:
20 Band Pull-Aparts
easy max Bar Hang
5 slow Pass-Throughs

Wednesday

Warmup B

A. 3 rounds thru below: (30 min)
One round EMOM for 5 min:
5 Goblet Squats
6 KB/DB Swings
7 Squat Thrusts
then, in the next 5 min block,
600m Run (rest the remainder of the 5 min)

Thursday

Warmup B

7am class:
A1. Pseudo Planche Pushups: 3 x 3; rest 45 sec
A2. One DB Renegade Rows w/Hover: 3 x 5/5 @2210; rest 45 sec

B. 1-2-3-4-5-6-7-8-9-10 rep rounds:
Burpees
Heavy Rope Singles x 10

C. 2 rounds for range:
5 slow Bootstrapper Squats
3/3 Pike Single Leg Lifts @3 sec each
3/3 Child Pose Hip Extension @3 sec each
30 sec/side Long Lunge Hold

4:30pm Mobility Class over Zoom:
Spine Focus

Friday

Warmup B

A. Front Squat: 5 x 3; rest 2 min

B. Strict Press: 3 x 5 @~70%*, then 1 x amrap at the same weight.
*note-adjust your weight based on your amrap score from last week.

C. Death By Pullup

Saturday 

Warmup B

Complete the following challenges in order:
1) 4 increasing pace Hill Runs (w/full recovery)

2) Run 800m for time.

3) DB Walking Lunge up hill for load

4) DB/KB Overhead Waiter’s Carry down & back for load.

Sunday

No class today

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