WODS: July 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

Warmup A

A. Deadlift: 3 x 8 @3111; rest 2 min
note-try to use about the same weight as last week.
Home version – Skater Squats

B. 3 rounds:
15 Deadlifts @45-50%1RM
20 Box Jumps
250 Heavy Rope Singles

C. Calf Stretch on Block – 2 min/side
D. 3 min Calf Torture

Tuesday

Warmup B

A. Front Squat: 3 x 8 @3111; rest 2 min
note-try to use about the same weight as last week.
Home version – DB Front Squat

B. Alt. EMOM for 12 min:
1st min – 15 Ball Slams
2nd min – 30 sec T2B

C. Couch Stretch: 2 min/.side
D. 3 rounds:
5 Supine Int. Rotations @3 sec holds
5/5 Long Lunge Lifts @3 sec holds

Wednesday

Warmup A

3 rounds:
Run 800m*
42 KB Swings
12/12 One Arm 3 point KB Rows

*noon class indoor version, sub Erg

Thursday

7am Gym/Zoom Class:

Warmup B

A. Every 75 sec for 5 rounds:
1st interval – 20 unbroken Wallballs
2nd interval – 20 unbroken KB Swings

B. 3 rounds for range:
10 Seated Good Mornings
20 Wall Burrerfly
5 Supine Int. Rotations @3 sec holds
5/5 Long Lunge Lifts @3 sec holds

4:30pm Zoom Mobility Class:
Flexibility work to improve your squat!

Friday

Warmup A

A. Strict Press: 3 x 5 @~70%, then 1 x amrap at the same weight.

B. 5 rounds:
5 Bent Rows + 5 Power Cleans + 5 Thrusters – all unbroken

Rest 2-3 min b/t rounds, try to increase as you go.

C. 2 rounds:
20/20 Elephant Walk
5 Wall Peels

Saturday 

Warmup B

One round every 3 min for 6 rounds:
5/5 DB Renegade Rows
5/5 Seesaw Strict Presses
5/5 Front Rack Reverse Lunges
Run building loop

Sunday

No class today

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