WODS: June 29 – July 5

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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: 4 x 5 @3111; rest 2 min
Home version – Skater Squats

B. E2MOM for 4 rounds:
10 Jefferson Deadlifts (switch stance each rd)
15 Box Jumps

C. 3 rounds:
5 Wall Peels
30 sec Hanging Squat

Tuesday

Warmup B

A. Power Clean: review, then build to a good quality triple.

B1. Power Clean: 5 x 5; rest 1 min
B2. Pushups on Parallettes or DBs: 5 x 10-15; rest 1 min

C. 90/90 work; Internal Rotations

Home versions – PVC, DBs

Wednesday

Warmup B

Noon workout @gym:

A. Power Snatch: review, then 1 rep every 45 sec for 10 reps.
Home version – PVC/Dowell & DB Snatches

B. T2B/K2E EMOM – 6 min
note-choose a variation & rep number you are sure you can sustain for the 6 minutes.
Home version – V-Ups

C. KB Swing: 12 EMOM for 5 min

4:30pm workout @Clinton Park:

A. Backwards Run up hill, Small Steps x 6 trips, walk forward down keeping feet pointed out & tension on quads.
B. Kneeling Lunge Stretch, 2 min/side
warmup Jumps
C. Broad Jumps up Hill: 4 attempts at fewest jumps to the top, rest 2-3 min b/t each trip
D. Hill Sprints: 1 trip up @high effort EMOM for 12 min
E. Run 1 mile easy

Thursday

Warmup A

7am workout @gym/Zoom:

A. 5 rounds: (on a 4 min clock)
2 min Erg @med/high aerobic pace
rest 1 min
18 Wallballs unbroken
rest time remaining in the minute

Home version – calisthentics + Thrusters

B. 3 rounds for range:
10 Seated Good Mornings
3/3 90/90 Good Mornings
5 Supine Int. Rotations @3 sec holds
5/5 Long Lunge Lifts @3 sec holds

4:30pm Mobility Class on Zoon:

Low Back, Ankle, and Shoulder Focus

Friday

Warmup A
+
Poliquin Step-Outs 3 x 20/side, no rest

A. Front Squat: 4 x 5 @3111; rest 2 min
Home version – DB Front Squats

B. Alt. every 90 sec for 5 rounds:
1st interval – 6/side ATG Split Squats @4110
2nd interval – 30 sec AMRAP or 15 Pullups (home – Rows)

C. Bottom to Bottom Tabata Squats

Saturday 

Warmup B

For time:
KB Suitcase Carry around bulding
60 KB Swing Clean (30 ea)
60 KB Deadlifts
60 KB Push Presses (30 ea)
60 KB Goblet Squats
60 KB Figure 8 Passes (30 direction)
60 KB Swings
KB Suitcase Carry around bulding

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