WODS: Nov 25 – Dec 1

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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
10 Strict Toes to Bar
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: Clean and Jerk, review and build to a heavy 1 in 20′.
B: Clean and Jerk, 3×10″ EMOM @ 80% of “A”.”

Wednesday

A1: Single Leg RDL, 5×5/5@2121, 1/4BW+ per hand
A2: RFE Split Squat, 5×5/5@2121, 1/4BW+ per hand
B1: Double DB Or KB Push Press, 5×5/5@31×1, 1/4BW+ per hand
B2: Weighted Chinup, 5×3-5@31×1
D: 2-3 rounds
60″ Elbow Plank
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Thursday

A: With a Partner: “”Butterball v.2”
P1 runs 200m w/Med Ball
While P1 is running, P2 completes as many reps as they can from the following list in any rep scheme/any order.
50 T2B
100 Burpees
150 Wallballs
200 KB Swings, 1/4BW
Tag out at the end of each run, run until all reps are completed from the list.

Friday

A: 8 rounds total, 15″ AMRAP/30″ recovery
Round 1-4
Battle Rope Alternating Waves
Burpee/Slamball
Knees to Elbow
Pushups

Rounds 5-8
12 Foot Lateral Bear Crawl
10-12″ Rebounding Box Jumps
Bulgarian Bag Lateral Swing
Ski Erg

Saturday 

AMRAP in 20 min:
10 Pullups
5 Deadlifts @70%1RM
8 DB Push Presses 35/25 lbs

Sunday

A. Zercher Squats: 3 x 8,6,4; RAN
B. Barbell Split Squats: 3 x 5/leg @3010; RAN
note-back rack, both feet on floor.

C. 3 rounds:
5/5 DB Renegade Rows @4010
10/10 One Arm KB Swings – 1/4th Bwt.
15/15 Warhammer Raises

Gymnastics

Gymnastics 1
A:Wrist Prep, 2x, 5′ cap
3 position wrist pushup seq
2x Pronated Wrist Roller
2x Supinated Wrist Roller
30/30/30 Flick Water in A/T/Y

B: Handstand Work, 10′
2-3 rounds
30-60″ inversion
10 lunge up or tuck up / tuck down
10 HS shrugs or 10/10 1 arm hand switches

C: HSPU Practice, accumulate 20-30 Strict HSPU in 10′

C: 3 rounds
5-10 Strict L-Sit C2B Pullups
10/10 Diagonal T2B
10/10 Tuck Sit Hanging Hand switches

Gymnastics 2
A: 4 rounds
30″ Hanging Hollow Hold
30″ Inverted Plank/Tabletop Bridge
3-5 German Hang on Rings
5/5 Hanging Windshield Wipers

B: 4 rounds
5 Box Jump ups, Hip Height
5 Split Stance Broad Jumps/Landing, Body Length+

D: Handstand Review and practice, 10′ Cap
3 rounds
30-60″ inversion
10 Tuck Up/Down
5/5 Block climbs

Conditioning

Conditioning 1
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing
Immediately into
B: Choose any erg (and stick with it), for total distance
1000m Row/Ski, or 2000m Bike @RPE 7/8
10 Rounds
10″ RPE 8/9
60″ RPE 5/6
1000m R/S, or 2000m B @ RPE 7/8
C: 5-10′ Recovery breathing/walking

Conditioning 2
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing
B: 6 rounds
1 down and back gym length HH/LH Prowler Sprint
4 down and back gym length Farmer Carry, 1/4BW per hand
200m Run or 1000m Bike

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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