WODS: Nov 2 – 8

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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 Scott to have a free consultation on how personalized training can help you.

Monday

Warmup A

All classes (gym & Zoom)

A. Front Squat:
3 explosive reps EMOM for 5 min – 60%
1 rep EMOM for 5 min – 80%
5 reps EMOM for 5 min – 60%

B. Front Rack Split Squats: 1 x 5/leg @20X1; rest 1 min b/t legs
note-use around last week’s weight.

C. Outside:
Run 400m, then
5 rounds
15 Push-Balls 20/14 lbs
15 KB Swings, 1/4 bwt.

D. Wall Death Stretch: 90 sec/side

Tuesday

Warmup B

All classes (gym & Zoom)

A. 2 rounds:
15 sec Wide Grip Squat Hang
3/3 Saxon Side Bends
5 slow Wtd Pass-Throughs

B1. Strict Press + Push Press: 3 x 5 + amrap; rest 90 sec
note-use a weight you can get 5-7 strict presses with.
B2. Pullups: 3 x 1-10; rest 90 sec
note-pick a do-able # of reps for you and stick with it.

C. 3 rounds:
5/5 One Arm Paused DB Rows @2015 tempo
10/10 Twisting Waiter’s Press
150 Heavy Rope Singles

D. For range:
10 Horse Stance Squats + 10 sec
5/5 Straight Leg Abduction @3 sec holds
Pancake Hold

Wednesday

Warmup B

Noon class (gym & Zoom)

A. 3 rounds, on a 1 min timer:
15 KB Swings
amrap Mtn Climbers in remaining time.
rest 1 min
10 Star Jumps
amrap Reverse Heavy Rope Singles in remaining time
rest 1 min

B. 2 rounds for range:
10 sec/side One Arm Hang (assisted if needed)
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm Supine Lying DB External Rotations @2020 tempo

C. Handstands & Levers: 15-20 min skill work (and other static holds also)

4:30pm class (outside at gym)

Run 800m warmup

A. “Happy Star”
5-7-9-11 reps of:
Run 200m to start each round
Burpees over Barbell (Squat Thrust-style w/o pushup)
Barbell Thrusters – weight increases each round as the reps go UP.

Thursday

Warmup B

6:30am class (gym & Zoom)

A. 3 rounds, on a 1 min timer:
15 KB Swings
amrap Mtn Climbers in remaining time.
rest 1 min
10 Star Jumps
amrap Reverse Heavy Rope Singles in remaining time
rest 1 min

B. 2 rounds for range:
10 sec/side One Arm Hang (assisted if needed)
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm Supine Lying DB External Rotations @2020 tempo

C. Handstands & Levers: 15-20 min skill work (and other static holds also)

4pm Mobility Class (Zoom only)

Extremities Focus

Friday

Warmup A

6:30am & noon class (gym & Zoom)

A. Deadlift:
3 explosive reps EMOM for 5 min – 60%
1 rep EMOM for 5 min – 80%

B. Jefferson Deadift: 2 x 5/5; rest 1 min
note-use 60% weight from “A” if able.

C. Sprints: 2 x 30 sec @high effort; rest 3 min
note-pick machine of choice

D. 3 rounds:
5/5 DB Side Bends
5 slow Jefferson Curls
30 sec Hero Pose
5/5 Long Lunge Lift-Offs @3 sec holds

E. Front Split – check-in

Saturday 

Outside at gym:

Warmup A + Run warmup

2 rounds:
Run 600m
30 KB Swings
30 steps KB Goblet Walking Lunge
30 KB Push Presses (15/arm)
30 Air Squats
30m/arm KB Bottoms-Up Carry
30 Squat Thrusts

Sunday

No class today

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