WODS: March 23 – 29

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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

BRING YOUR DB TODAY

Warmup:
5 rounds:
5 Squat Thrusts
10 Jumping Jacks
15 Mtn Climbers
then,
Joint Circles x 3 each
Squat Sequence
20 DB Swings

“Buns of Steel”

A1. DB Split Squats: 5 x 6-10/leg; rest ~1 min
note-hold DB on back leg’s side.
A2. Pushups: 5 x amrap(-1) @3010; rest ~1 min

B. 3 rounds for time:
10 Goblet Squats
15 DB Swings
20/20 Pushup Plank Shoulder Taps

Tuesday

BRING YOUR BARBELL PLATE TODAY

Warmup:
Cat/Camel
Joint Circles
Calf Raise x 10/10/10
Foot Walks – 30 steps each
3 rounds:
30 sec/side Kneeling Lunge Stretch
3 Downdog to Cobra
2 90/90 thru Butterfly

“Always Clean your Plate”

A. AMRAP in 15 min:
10 Plate Clean & Press
10 Burpees to Plate
20 Plate Overhead March

B. Plate Steering Wheel Plank: 4 x max; RAN”

Wednesday

ONE DB NEEDED TODAY

Warmup:
2 rounds: (1′ each)
Couch Stretch
Pike Stretch
+
Joint Circles
+
2 rounds:
2 min aerobic (instructor led)
10 Pushups
10 Rotating Planks
10 Good Mornings
10 Squats

“Jump Around”

A. Every 90 sec for 15 rounds:
5 Tuck Jump Burpees
10 DB Swings
rest/walk b/t rounds.

B. Every 30 sec for 12 rounds: (6 min)
5 Star Jumps for max power”

Thursday

BRING YOUR DB TODAY

Warmup:
20 Jumping Jacks
Neck, Rib, Hip, Shoulder, & Thigh Circles
10 Squat Thrusts
20 Mtn Climbers
Squat Sequence (squats, reaches, kneeling, cossacks)
20 DB Swings
3/3 DB Clean & Press

“DB Love”

A. 5 rounds, rest as needed for quality:
5/5 DB Single Leg RDLs @3210 tempo
10/10 DB Strict Press @21X1 (Push Press if needed)
10/10 DB Bent Rows @2020 tempo
10/10 Elbow to Hand Planks (walk up/down)

B. AMRAP in 6 min:
10 alt’g DB Forward Lunge L arm
5 Burpees
5 Star Jumps
10 alt’g DB Forward Lunge R arm
5 Burpees
5 Star Jumps”

Friday

BRING YOUR BARBELL PLATE TODAY
+
map out a ~800m route you can do

Warmup: (10yd distance on all)
Bear Crawl 30 sec
Crabwalk back 30 sec
Squat Sequence
Reverse Lunge 30 sec
5 Inchworms
Neck, Rib, Hip, Shoulder, & Thigh Circles
3 rounds:
5/5 Plank Knee to Elbows
5 “Y” Reaches in Low Squat Position – heels on your plate
3 Downdog to Cobras

A. “Murph Lite”
Run 800m
75 Bent Over Plate Rows
100 Pushups
150 Squats
Run 800m

Saturday 

BRING YOUR DB and PLATE TODAY

Warmup:
50 On/Off Plate Jumps
Neck, Rib, Hip, Shoulder, & Thigh Circles
Squat Sequence (squats, reaches, kneeling, cossacks)
then,
2 rounds:
30 sec Jumping Jacks
30 sec Slalom Hops
30 sec Squat Thrusts
30 sec Mtn Climbers

A. 22-16-10 rep rounds for time:
DB Devil’s Press (alternate arms)
Suitcase Deadlift R
Plate Floor Press
Suitcase Deadlift L

B. 10 rounds:
4 DB Overhead Situps
4/4 DB Russian Twists
4/4 Single Leg Glute Bridges (tuck free leg’s knee to chest)

Sunday

No class today

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

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