WODS: July 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

Warmup B

A. Deadlift: 3 reps EMOM for 10 min
note-use ~70% 1RM

B. 3 rounds, resting 30-60 sec b/t each:
10/leg ATG Split Squats
10/arm DB Chainsaw Rows
30 sec Hollow Hold

C. Wall Extended Calf Raises: 2 x amrap

Tuesday

Warmup A

A. Handstands – 10 min skill work

B. Power Clean: build up to ~70%

C. Once thru:
Power Clean: 7 x 3 reps; RAN
45 Air Squats
Power Clean: 5 x 3 reps; RAN
30 Air Squats
Power Clean: 3 x 3 reps; RAN
15 Air Squats

Wednesday

Warmup A

Noon class (gym & Zoom)

Kipping skill work

A. Pullups: 1-3 reps EMOM for 10 min
note-scaling as needed

B. Pseudo Planche Pushups/Pushups: 1-3 reps EMOM for 10 min
note-scaling as needed

C. 3 rounds:
30 Push Balls
20 Ring Rows

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4:30pm class, outside @gym:

A. Run 800m warmup

B. 1-2-3-4-5-4-3-2-1 mini-rounds of:
3/3 Lateral Lunges
3 Star Jumps
Run 80m

rest 1 min b/t each “rung” of the ladder. Go fast on the low rep rounds!!
(eg: 1 rd, rest 1 min, 2 rds, rest 1 min, etc…)

Thursday

Warmup A

7am workout @gym/Zoom:

A. AMRAP in 8 min:
+1 Pullup (add one rep each round)
+1 Dive Bomber Pushup (add one rep each round)

B. 3 sets:
10/side Single Leg DB Bent Rows
5/side DB Renegade Rows

C. 3 rounds for range:
3 Wall Peels or Jefferson Curls @5 sec holds
easy max Bar Hang
30 sec Table Press

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4pm Mobility Class on Zoom: (note time change!)

Wrist, Elbow, and Shoulder Focus

Friday

Warmup B

7am & noon class @gym or Zoom:

A. 3 rounds:
5/leg Skater Squats
25/leg Poliquin Step-Outs

B. Front Squat: 3 reps EMOM for 10 min
note-use ~70% 1RM

C. 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.

D. Wallballs: 1 x max unbroken set

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4:30pm class outdoors @gym (no Zoom):

A. 3 rounds:
5/leg Skater Squats
25/leg Poliquin Step-Outs

B. Front Squat: 5 x 10; rest 1 min – use your press weight that you’ll use in “C”.

C. 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.

D. AMRAP in 6 min:
5 Thrusters @weight from “C”
Run 100m

Saturday 

Warmup B

3 rounds:
5/5 DB Power Clean + Lunge L/R + Jerk
Run 400m
10/10 DB Power Snatch
Run 400m

Sunday

No Class Today

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