WODS: March 30 – April 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:
Joint Circles + Squat Seq.
90/90 & Couch, 1 min each
1 min Low Squat

A1. Skater Squat: 5 x 3-5/leg; rest 1 min
note-lower knee to step or block until you can tap knee to floor. If you can do this, then hold a weight.
A2. Strict Pushups: 5 x amrap(-1) @32X0; rest 1 min
note-pick a variation where you will likely get 6-10 reps.

B. 3 rounds for time:
8 DB Thrusters L
30 Box Taps
8 DB Thrusters R
30 Lateral Mtn Climbers

Tuesday

Warmup:
Joint Circles + Squat Seq.
2 rounds:
20 Lunge Jacks
10 Sit-Throughs

warmup the TGU

FOUR 5 min AMRAPS:
0:00′-5:00′ – AMRAP TUGs
6:00′-11:00′ – AMRAP alt’g DB Snatches
12:00′-17:00′ – AMRAP Single Leg Burpees
18:00′-23:00′ – AMRAP 15 DB Swings + 10 Supine Knee to Elbow

Wednesday

Warmup:
Joint Circles + Squat Seq.
Couch Stretch & Standing Pike, 1 min each
1 min Low Squat

A1. Front Foot Elevated Split Squat: 4 x 8-10/leg; rest 1 min
note-max range of motion over ankle = goal. Think pulling yourself forward. Start using ~6″ step or block.
A2. Birddog DB Row: 4 x 10-15/arm; rest 1 min

B. “Pump City”
60 Plate Bent Over Rows
60 Plate Floor Presses
60 Cyclist Air Squats
30 Plate Bent Over Rows
30 Plate Floor Presses
30 Cyclist Air Squats

Thursday

Warmup:
Joint Circles + Squat Seq.
90/90 work
Calf/Foot Drills

“Gym Class”

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

D. 3 sets:
10/10 Garhammer Raises
15 Plate Curl-Ups

Friday

Warmup:
Joint Circles + Squat Seq.
90/90 & Couch, 1 min each
+
3 rounds:
5 Squat Thrusts
10 Squats

A. 10 rounds:
15 KB Swings 53lb
10-9-8-7-6-5-4-3-2-1 DB Goblet Squats
10-9-8-7-6-5-4-3-2-1 Pushups

Eg: Rd 1 is 15 KBS, 10 GS, 10 Pushup.
Rd 2 is 15 KBS, 9 GS, 9 Pushups
etc..
Rd 10 is 15 KBS, 1 GS, 1 Pushup.

Saturday 

Warmup:
Joint Circles + Squat Seq.
90/90 & Swimmer’s Hovers

A. One Arm DB Snatch: 5 x 3/arm for max power; rest 1 min

B. “Death by C&P”
One Plate Clean & Press EMOM, adding one rep each minute, until you fail to make the Rx’ed reps within the minute.”

Sunday

No Class Today

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