WODS: March 9 – 15

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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: With a Partner, as fast a possible with good form.
Buy in 100 Heavy Rope Singles (each, at the same time)
10′ AMRAP
P1 20 KB Swings
P2 AMRAP Reverse Lunge in place
Buy out 200 Heavy Rope Singles (each, same time)

Tuesday

A: Back Squat, Build to a heavy 3 in 15′.
B: Back Squat, 5×3, use 100% of “A”, RAN
C: 3 rounds
5-10 GHD Raise
10 Abwheel or Dolly Wheelout
10/10 Single Leg Hip Thrust/Bridge against band resistance

Wednesday

A: 5 Minutes Aerobic Prep
B: Focus/ put primary effort into the run portions. Move at RPE 7/8 in the middle section
Run 800m
In 15′ Accumulate as many
Pullups in sets of 5
Pushups in sets of 10
Squats in sets of 20
Run 800m

Thursday

A: Row or Ski 2000m / Ride 4000m
B: “Death by Burpee”. On a running clock, perform the same number of burpees as the minutes on the clock. Go until minute 10 irrespective of ability to keep up, and after minute 10 stop if you cannot keep up with the clock.

Friday

A: Review and practice Kip Swing, 5-10′.
B1: Pullup, 5×3-5@3131, R60″
B2: Weighted Dip, 5×5-8@2121, R60″
or
B: Muscle Up Review and Practice, accumulate 30 attempts/reps in 10′. Take note of whether or not you use a false grip or regular underhand, and attempt the one you’re not using a few times.
C: 3 rounds, 30″ AMRAP/10″ transition
Burpee/Slamball
High Knees
Tuck Jump

Saturday 

A. Run 1 mile easy w/partner – carry one Med Ball and one must carry it at all times, switching at will.

B. “Acid Bath” – once thru at sprint pace:
Ski 500m
Row 500m
Bike 1000m

Challenge scores – 6 min or less men, 7 min or less women

Go in heats of 2.

C. 3 rounds:
5/5 Hanging Windshield Wipers
5/5 DB Renegade Rows
10/10 Standing See-Saw DB Overhead Presses*

*press one DB at a time, the other DB stays in rack position, alternating.

Sunday

For time:
21 Back Squats @bodyweight
7 Rope Climbs to 15’
15 Back Squats @bodyweight
5 Rope Climbs to 15’
9 Back Squats @bodyweight
3 Rope Climbs to 15’

Note-this is a slow grind. Chip away at the most challenging weight/variation you can manage.

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

Conditioning 1
A: 10′ Aerobic Prep / Nasal Breathing
B: “Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint
C: 10′ Recovery Walk/ Apnea work

Conditioning 2
A: 5 Minutes Aerobic Prep
B: Focus/ put primary effort into the run portions
Run 800m
In 15′ Accumulate as many
Pullups in sets of 5
Pushups in sets of 10
Squats in sets of 20
Run 800m

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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