WODS – March 16 – 22

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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

A: Focus effort on the middle 15 minutes, use the run as a warmup/cooldown.
Run 800m
15′ AMRAP
5 Pullups
10 Pushups
15 Squats
Run 800m

Tuesday

A: Hang Power Clean and Push Jerk, review and build to a heavy single in 15-20′
B: Hang Power Clean and Push Jerk, 3×12′ EMOM, 75% of “A”

Wednesday

BRING YOUR DB TODAY

Warmup:
Run 1 loop
Neck, Rib, Hip, Shoulder, & Thigh Circles
Squat Sequence (squats, reaches, kneeling, cossacks)
then,
Run 100yd
10/10 Mtn Climbers
Run 100yd
10 Pushups
Run 100yd
10 Walking Lunges
Run 100yd

“Spring Bell”

A. 8 min AMRAP:
5/5 DB Hang Power Cleans
5/5 DB Front Squats
10 alt’g DB Goblet Reverse Lunges
Run 100yd down & back (200yd total)
+
Recovery Jog track loop (~550m?) – 5 min rest including the run
+
8 min AMRAP:
5/5 DB Hang Power Snatch
10 Pushups (scale to knees)
Run 100yd down & back (200yd total)”

Thursday

BRING YOUR BARBELL PLATE TODAY

Warmup:
Run 1 loop
Neck, Rib, Hip, Shoulder, & Thigh Circles
Squat Sequence (squats, reaches, kneeling, cossacks)
then,
pair off with partner 10yd apart, in a I go/you go style:
2-4-6-8-10 each Air Squats
then
1-2-3-4-5 each Squat Thrusts (Burpee w/o pushup)

“15 Years Today”

A. Backwards Run: 6 x 20yd; walk back rest – start slow/easy and increase pace each run.

B. For time:
10 Squat Thrusts
10yd Overhead Plate Carry, out & back (20yd total)
20 Squat Thrusts
20yd Overhead Plate Carry, out & back (40yd total)
30 Squat Thrusts
30yd Overhead Plate Carry, out & back (60yd total)
40 Squat Thrusts
40yd Overhead Plate Carry, out & back (80yd total)

Friday

BRING YOUR DB TODAY

Warmup:
Run 1 loop
Neck, Rib, Hip, Shoulder, & Thigh Circles
Run 1 loop
Squat Sequence (squats, reaches, kneeling, cossacks)
5 Inchworms

“Planted”

A. Buy-in – run 200yd, then
+
50 reps of each, finish each exercise before moving on:
Single Arm DB Bent Over Row (25/arm)
Single Arm DB Strict or Push Press (25/arm) – strict preferred if you can
Goblet Lateral Lunge (25/side)
DB Swing (same as KB swing)
Revolving Side Plank (25/side)
Single Arm Birddog Rows (25/side)
+
cash out – Run track loop

Saturday 

BRING YOUR BARBELL PLATE TODAY

Warmup: (10yd distance on all)
Bear Crawl down, Crabwalk back
Squat Sequence
Walking Lunge down, Inchworm back
Neck, Rib, Hip, Shoulder, & Thigh Circles

A. 3 rounds:
10/10 Plank Knee to Elbows
10 “Y” Reaches in Low Squat Position – heels on your plate
3 Downdog to Cobras

“Ouch”

B. For total time:
Bottom-to-Bottom Tabata Squats, then
Run 1 mile

C. Plate Russian Twists: accumulate 50 total (25/side)

Sunday

NO CLASS TODAY

Gymnastics

Gymnastics 1
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
5/5 steps Lateral HS walk”

Gymnastics 2
A: 5-10′ Skill review, MU and Handstand walking
B: 4 rounds, 20′ time cap
3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
10/10 Wall Runs or 10m Handstand Walking
10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
10 Superman Rocks (or 30″ Sorenson Extension)
C: 3 rounds
30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
30″ Inverted Plank
10/10 Side Plank Leg Lift
30″ Hanging L-Sit

Conditioning
Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Wrist extension and flexion stretches

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