WODS: May 25 – 31

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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

“Murph, Quarantine version”
Run 1 mile
100/arm DB Rows
200 Pushups
300 Squats
Run 1 mile

Partition the rows, pushups, and squats however you like.Bring something to keep track of your rounds!

Tuesday

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

A. 30 min aerobic AMRAP:
Run 100m
10 Squat Thrusts
10 alt’g DB Snatch
10 alt’g Side Sit-Through
10 Rotating Side Plank (5/side)

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

Wednesday

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

A. Pseudo Planche Pushups: 3 x 3; rest 1 min

B.
3 min AMRAP:
6 DB Swings
3 Burpees
+
2 min rest
+
6 min AMRAP:
9 DB Swings
6 Burpees
+
2 min rest
+
9 min AMRAP:
12 DB Swings
9 Burpees

Thursday

Warmup:
Joint Circles + Squat Seq.

A. 4 rounds for time:
5/5 Single DB Squat Clean to Split Jerk
5/5 Single DB Renegade Rows

(7am only)
B1. Skater Squat: 3 x 2/leg; rest 20 sec
B2. Bench Pistol Squat: 3 x 4/leg @3020; rest 20 sec
B3. Front Ft Elevated Split Squat: 3 x 6/leg; rest 2 min

(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
+
30 Squat Thrusts @warmup pace.

“Oxy This!”
5 x 40 sec on/40 sec off @2020 tempo of each below:
Tempo Squats
2 min rest
Tempo Pushups
2 min rest
Tempo Situps
2 min rest
Tempo Plate Rows

Saturday 

Warmup:
Joint Circles + Squat Seq.

A. 15yd Backwards Runs x 8; walk back rest
note-start slow & increase speed each round.

B. 20 rounds w/distant partner (10 each), tag team style:
3/3 Jump Switch Lunges*
100yd Run
6 Burpees
100 yd Run back
rest while your partner does a round.

*only to the depth you can control & be explosive. These are not full depth!

Sunday

No class today

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