WODS: June 8 – 14

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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.
+
Knee to Knee Drill x 12
90 sec/side 90/90
Pushup warmup

A. Goblet Front Ft Elevated Split Squat:
15 reps unbroken/leg; RAN*
12 reps unbroken/leg; RAN*
9 reps unbroken/leg; RAN*

*complete 2 Pseudo Planche Pushups in each rest break.

B. DB Spllt Clean: 3 x 5/side; rest 1-2 min
C. DB Split Snatch: accumulate 12 reps/side

Tuesday

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

“Gym Class, v1”

A. 2 sets:
2 rounds of
30 sec Jumping Jacks
30 sec Slalom Hops
30 sec Burpees
30 sec Mtn Climbers
then, 2 min rest

B. Run 800m

C. 2 sets:
2 rounds of
30 sec High Knee Skipping
30 sec Ali Shuffle
30 sec Burpees
30 sec Star Jumps
then, 2 min rest

Wednesday

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

A. For time:
Run 800m
50 Single DB Renegade Row Manmakers
Run 800m

Thursday

Warmup:
Joint Circles + Squat Seq.
+
Once:
15-20/leg Single Leg Straight Knee Calf Raise
15-20 Wall Toe Raise
Run 400m

A. For time:
30 DB Chair Step-Ups
30 DB Swings
30 Situps
30 Burpees
30 One DB Thrusters (hold end of DB in each hand)

B. (7am only)
3 rounds for range:
10 Seated Good Mornings
10 Seated Knee to Knee
10 DB RDLs
10 DB French Press

-OR-
B. (4:30pm only) – Mobility Class

Friday

Warmup:
Joint Circles + Squat Seq.
+
1 min/side Wall Couch Stretch
1 min/side 90/90 Forward Stretch

A. One time thru:
15 DB Turkish Get-Ups – left arm only
50 DB Swings
25 DB Snatch – right arm only
50 DB Swings
15 DB Turkish Get-Ups – right arm only
50 DB Swings
25 DB Snatch – left arm only

Saturday 

Warmup:
Joint Circles + Squat Seq.
Run 600m

“Barbara” (quarantine version)
5 rounds for individual round times:
20 Bent DB Rows (10/arm)
30 Pushups
40 Situps
50 Air Squats
rest 3 min after each round*.

*bring your own timer to track your time & rest!

Sunday

No class today

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