WODS: May 18 – 24

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

A1. Bench Pistol Squats: 3 x 15/leg; rest 1 min
A2. Pseudo Planche Pushups: 3 x 3-5; rest 1 min
A3. DB Chainsaw Rows: 3 x 10-15/arm; rest 1-2 min

B. 3 rounds:
1 min Straight Arm Plank
30 sec Cabdlestick Roll-Ups
30 sec Garhammer Raises
30 sec Penguin Crunch
30 sec rest

Tuesday

Warmup:
Joint Circles + Squat Seq.
+
1 min each: Couch L/R, 90/90 L/R

A. 3 rounds:
Run 800m
5 rounds of
5/arm DB Rows
10 Pushups
15 Squats

B. Single Leg Stand: 1 x 2 min/side

Wednesday

Warmup:
Joint Circles + Squat Seq.
+
Run 400m

A. DB Z-Press: 3 x amrap(-1)/arm; rest 90 sec

B. 8 rounds:
10 Goblet Squats
100 yd Run
10 Burpees
100 yd Run

Thursday

Warmup:
Joint Circles + Squat Seq.
+
3 rds warmup:
30 Jumping Jacks
10 Squat Thrusts

A. 22-16-10 rep rounds for time:
One Arm DB Thrusters
Star Jumps

(7am only)
B1. Front Foot Elevated Goblet Split Squats: 3 x 10/leg; rest 1 min
B2. Side Plank Powell Raises: 3 x 8-10/side; rest 1 min

(4:30pm only)
B. Mobility Class – full body

Friday

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

A. 2 rounds:
Tempo Goblet Squats: 5 x 40 sec work @2020; rest 40 sec
rest 2 min
Tempo Pushups: 5 x 40 sec work @2020; rest 40 sec
rest 2 min

Saturday 

Warmup:
Joint Circles + Squat Seq.

A. “Helen-ish” – 3 rounds for time:
Run 400m
21 DB Swings
12/arm Bent DB Rows

B. Skater Squats: accumulate 20 reps/leg to the lowest depth you can control.

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