WODS: June 15 – 21

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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:
Joint Circles + Squat Seq.
+
Once:
15-20/leg Single Leg Straight Knee Calf Raise
15-20 Wall Toe Raise

A. AMRAP in 25 min:
5/5 Skater Squats (to your best depth)
7/7 Elbow-Out 3-Pt DB Row
9 Dive Bomber Pushups

Tuesday

Warmup:
Joint Circles + Squat Seq.
+
1 min/side Wall Couch Stretch
20/20 Elephant Walk

A. 4 rounds:
200m Run
15 One DB Thrusters
200m Run
15 DB Swings
200m Run
15 Burpees

Wednesday

Warmup:
Joint Circles + Squat Seq.
+
A. 42-30-18 rep rounds:
DB Split Cleans
Pushups

B. DB Hold Challenge

Thursday

Warmup:
Joint Circles + Squat Seq.
+
50 Jumping Jacks
10 Squat Thrusts
50 Slalom Hops
10 Jump Squats

A. Once, at sprint pace:
20 Star Jumps
15 Burpees
20 DB Swings
15 Burpees
20 Star Jumps

B. (7am only)
3 rounds for range:
10 Seated Good Mornings
10 Seated Knee to Knee
5 no wt Jefferson Curls
5/5 Long Lunge Lift-Offs
10 DB French Press

B. (4:30pm only) – Mobility Class

Friday

Warmup:
Joint Circles + Squat Seq.
+
Once:
15-20/leg Single Leg Bent Knee Calf Raise
10 Single Leg Wall Toe Raise

A. AMRAP in 10 min:
10 Squats
9 DB Snatch R
10 Pushups
9 DB Snatch L

B. 3 rounds:
10/10 Turkish Half-Ups
15/15 Garhammer Raises
20″/20″ Single Straight Arm Plank

Saturday 

Warmup:
Joint Circles + Squat Seq.
+
practice DB complex

A. 30 min alt. AMRAP w/partner:
P1- 2/arm of the DB Complex
1 Squat Clean + Front Rack Lunge L/R + Thruster

P2- Front Plank (odd rounds) OR rest (even rounds) while P1 works.

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