WODS: Nov 11 – 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

A: Back Squat*, build to a heavy 3 in 15.
B: Back Squat*, 8×3, 75-80% of “A”, RAN
C: 2x, with 50% of “A”
15-25 Heel Elevated Weighted Calf Raise
15-25 Toe Elevated Weighted Calf Raise
D: 2-3 rounds
5/5 Crossbody Knees to Elbow
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

*Best squat form possible – this may end up being some other variation than the back squat

Tuesday

A: 8 rounds total, 15″ AMRAP/30″ recovery
Round 1-4
Battle Rope Double Waves
Burpee/Wallball
Toes to Bar
Tuck Thrust

Rounds 5-8
12 Foot Lateral Bear Crawl
Plate OH Alternating Lunge
Bulgarian Bag Lateral Swing
Ski Erg

Wednesday

A: Sumo Deadlift, build to a heavy 3 in 15′ (Match or Exceed lift on 11/4/19 if possible)
B1: Sumo Deadlift, 4×8-10@21×1, R30″, 65-70% of “A”
B2: Barbell Hip Thruster, 4×8-10, R60″
C: 3 rounds
10 GHD Hip Extension
5/5 Goblet Cossack Squat
10 Goblet Good Morning
D: 2-3 rounds
10 Hanging Knee Raise/Kick Out
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Thursday

A: 5′ Build to heavy single TGU per arm
B: 20′ AMRAP
5 TGU Left
10 KB Clean/Press/OHS Left
10 KB Clean/Press/OHS Right
5 TGU Right

Friday

A: 5-10′ Skill review, MU and Handstand walking
B: 5 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

Saturday 

Partner workout:
Complete 300 KB Swings @~1/4 bwt. and 200 Burpees total.

Both can work at the same time but must be doing the opposite exercise. Partners can’t both be doing the same exercise at any time. Partners can switch exercises any time they wish, but both must run 100m together anytime they switch exercises. Brain training – how many switches will be most efficient given the 100m run “penalty”?

Sunday

A. Rotate EMOM for 12 min:
min 1 – 30 sec Row @tought aerobic pace
min 2 – 10 Wallballs
min 3 – 8-12 Pullups or Jumping Pullups

B. Alt. EMOM for 8 min:
min 1 – 4/4 DB One Arm Power Snatch 25/45 lbs
min 2 – 25’ DB Front Rack Walking Lunge 25/45 lbs (single arm, change sides each round)

C. 25 DB Devil’s Press @25/35 lbs/hand for time.

Gymnastics

Gymnastics 1
A: 3 rounds Wrist Prep, 5′ Cap
3 position wrist pushup seq
Pronated Wrist Roller x2
Supinated Wrist Roller x2
B: 3 rounds shoulder prep, 5′ cap
5/5 1 arm hanging shrug
5/5 KB Armbar Bottoms Up Screwdriver
5/5 KB Halo
C: 3 rounds Handbalance work
10 High Parallette (MDUSA brand) Kick up/Tuck Down handstands
5/5 Wall facing block climbs
5-10 Wall Facing Straddle Pikes
5-10 Wall Facing Tucks”

Gymnastics 2
A: 3 rounds Wrist Prep, 5′ Cap
3 position wrist pushup seq
Pronated Wrist Roller x2
Supinated Wrist Roller x2
B: 3 rounds shoulder prep, 5′ cap
5/5 1 arm hanging shrug – aim to stay centered, without any twist.
5/5 KB Sidelying Armbar to Bent Press
5/5 KB Kneeling Halo
C: 3 rounds, Set rings to armpit height
5-10 Ring Dips
5-10 Ring Pike Fold to Inversion
5-10 Kneeling German Hang
30-60″ L-Sit on Rings
D: 2 rounds
60″ Sorenson Back Extension
30″ Hollow Plank Straight Arm Hold
30″ Supine Hollow Hold

Conditioning

Conditioning 1
A: 10’ timecap
Accumulate 50-100 Pushups and 20-50 Pull-ups

B: 10-20-30-40-50 for time
KB Swings, 1/4 BW
Double Unders (3x if doing singles)
Mountain Climbers (per leg)”
Conditioning 2
A: Aerobic Prep
B: 15-20 Rounds any Erg 10-15″ RPE 7/8 (HR Zone 3/4) 60″ RPE 5/6 (Recover to HR Zone 2/3 in this time) If using HR monitor, complete as many rounds as possible with complete recovery in the 60″. If you fail to recover inside the 60″ after 15 rounds, you are done.
C: 10′ Recovery

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

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Banded Lat distraction / Lat Stretch & Reach

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