WODS: July 27 – Aug 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 Scott to have a free consultation on how personalized training can help you.

Monday

Warmup A

A. Deadlift: 4 reps EMOM for 10 min
note-use ~70% 1RM (same wt as last wk)

B1. Bent Barbell Drag Rows: 3 x 10; rest 40 sec
B2. Dive Bomber Pushups: 3 x 3-6; rest 40 sec

(outside)
C. Run 400m/rest 2 mn x 2

D. Wall Extended Calf Raises: 2 x amrap

Tuesday

Warmup B

A. Handstands: skill work

B. Strict Press: build to a max

(outside)
C. AMRAP in 15 min:
8/8 Single Arm KB Swings
Run up hill @80%
walk down recovery

Wednesday

Warmup B

Noon class (gym & Zoom)

Kipping skill work

A. Pullups: 2-4 reps EMOM for 10 min
note-scaling as needed. One more rep than last week.

B. Pseudo Planche Pushups/Pushups: 2-4 reps EMOM for 10 min
note-scaling as needed. One more rep than last week.

C. AMRAP in 8 min:
2 Pushups +2 reps each round
2 Ring Rows + 2 reps each round

4:30pm class outside @gym:

A. 4 rounds for time:
400m Run
25 Wallballs
25 Box Jumps 24″/20″

Thursday

Warmup A

7am workout @gym/Zoom:

A. Kipping skill work

B1. Commando Chin-Ups: 4 x 5/5; rest 1 min
B2. Piked Pushups: 4 x 3-6; rest 1 min

C. 5 rounds:
5/5 Side Scoop Wall Slams
10 Box Jumps
rest 1 min

C. 3 rounds for range:
3 Wall Peels or Jefferson Curls @5 sec holds
easy max Bar Hang
10/leg Bent Knee Calf Raises

####
4pm Mobility Class on Zoom:

Using different isometric contraction methods to improve flexibility faster.

Friday

Warmup A

7am & noon class @gym or Zoom:

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

B. Hang Power Snatch + Power Snatch: 6 x 1 + 1; rest 1 min

C. Front Squat: 4 reps EMOM for 10 min
note-use ~70% 1RM (same wt. as last wk)

D. Accumulate as much time in Wall Handstand and Bar Hang as possible in 5 min

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

A. Every 8 min for 3 rounds:
20 alt’g DB Power Snatches (10/arm)
400m Run
10 alt’g DB Power Snatches (5/arm)
250m Run (building loop)
rest whatever is left of the 8 min

B. Wall Tibialis (toe) Raises: 2 x 20

Saturday 

9am class outside at gym:
Warmup B
+
Run 800m warmup

A. 3 rounds for time:
Run 400m
21 Power Cleans 95/65 lbs
12 Pushups

B. Backwards Hill Run: 2 trips; RAN

Sunday

No Class Today

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