WODS: May 4 – 10

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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 Bent Knee Calf Raise
15-20 Wall Toe Raise

A. 3 rounds prep:
10/10 Elephant Walk
2 Downdog to Cobra & back
5/5 Diagonal Sytrech
10 slow Cyclist Squats

B. Skater Squat – review & warmup

C. 21-15-9 for time:
Skater Squats L
Skater Squats R
Dive Bomber Pushups

Tuesday

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

A. 3 rounds, 1 min work at each station:
Lunging Plate Chops
alt’g DB Squat Clean Thrusters
Renegade Rows w/Switch
Bear Crawl fwd/bwd
Plate Overhead Reverse Lunge
rest 1 min

Wednesday

Warmup:
Joint Circles + Squat Seq.
+
30-20-10 rep rds:
Jumping Jacks
High Knees
Side Sit-Throughs (30=15/side, etc)

A. 4 rounds:
Run 400m
50 Air Squats
max reps/arm DB Z-Press

Thursday

Warmup:
Joint Circles + Squat Seq.

A. Pseude Planche Pushups: 3 x 3; rest 90 sec

B. AMRAP in 7 min:
40 Plate OH High Knees
20 DB Swings

C. (7am) 15 min “Flow” AMRAP:
10/arm Side Plank Powell Raise
5/5 DB Cossack Transfers
3/3 DB Shinbox Switches
1 Dive Bomber Pushup w/Elbows

-OR-
C. (4:30pm) – Mobility Class

Friday

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

A. 5 rounds:
10/leg Goblet Front Foot Elevated Split Squat
10/side Single Leg DB Bent Row
10/leg Front Scale Extensions @1011
10/side Russian Twists

Saturday 

Warmup:
Joint Circles + Squat Seq.

“David L” (Quarantine version)
Run 1 mile
100 One Arm DB Thrusters
100 DB Swings
100 Burpees
100 Broad Jumps up hill
Run 1 mile

Sunday

No class today

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