WODS: May 11 – May 17

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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

A1. Skater Squat: 4 x 3/leg; rest 45 sec
note-work up to the most challenging variation as possible.
A2. Pseudo Planche Pushup: 4 x 3; rest 45 sec

B. 3 rounds:
10/leg Goblet Front Foot Elevated Split Squat
8 Dive Bomber Pushups

C. Plate Overhead Hold: 1 x max

Tuesday

Warmup:
Joint Circles + Squat Seq.
+
2 rounds:
10/leg Single Leg Calf Raise (straight)
15-20 Wall Toe Raise

A. DB Complex* – 10 rounds, alternate arms each round:
6 Curls +
6 Bent Rows +
6 Squat Cleans +
6 Hang Power Snatches
6 Thrusters
rest as needed b/t each round.

*go straight thru w/o stopping once you start.

Wednesday

Warmup:
Joint Circles + Squat Seq.
90/90 & Couch, 1 min each
1 min Low Squat

A. 10-20-30-40-30-20-10 rep rounds:
Candlestick Roll-Ups
DB Swings

B. Box Pistol Squats: 3 x 15/leg; rest ~1 min b/t legs
C. Full Pistols – skill work

Thursday

Warmup:
Joint Circles + Squat Seq.

A. 5 rounds on a running clock:
1 min Plate Deadlifts
1 min Pushups

B. (7am only) One Arm DB Snatch to Top Down TGU: complete 15 reps/side.
-OR-
B. (4:30pm only): Mobility Class

Friday

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

“Filthy 50, home version”
50 Chair Step-Ups
50 Star Jumps
50 Walking Lunges
50 DB Swings
50 Situps
50 One Arm Push Presses (25/side)
50 Arch Rocks
50 One Arm DB Thrusters (25/side)
50 Burpees
50 Plate Overhead High Knees

Saturday 

Warmup:
Joint Circles + Squat Seq.

Complete a round every 5 min for 5 total rounds: (25 min total)
Run 400m
10 Plate Hug Revese Lunges (5/side)
10 Plate Clean & Press

Sunday

No Class Today

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