WODS: Nov 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

A: Sumo Deadlift, build to a heavy 3 in 15′.
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
10 Goblet Wide Stance Box Squat
10 Goblet Foot Together Cyclist Squat
D: 2-3 rounds
10 Hanging Knee Raise/Kick Out
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

Tuesday

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: Push Press, 5×5@31×1, R90″
D: 2-3 rounds
30″/30″ Single Leg Elbow Plank (do not stack legs)
15″/15″ Side Star Plank
30″ Table Top Bridge

Wednesday

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 Kneeling Halo
C: Clean and Jerk, Review and build to heavy 1 in 15′
D: Clean and Jerk, 3×10′ EMOM, 75% of “C”.

Thursday

A: Deadlift, Heavy 3 in 15′
B: Deadlift, 8×3, Begin with 75% of “A” and build back to “A” in 8 sets, RAN.
C: 3 rounds
5-10 GHD Raises
10 Wide Stance Goblet Good Mornings
10/10 1 Leg Landmine RDL
10+10″ Weighted Hanging Shrug

Friday

A: “Hockey Night in Canada”
10 rounds: (score is total number of reps completed for both movements)
30 seconds AMRAP wall balls
30 seconds AMRAP ball slams
2 min rest

Saturday 

Open workout 20.5 – TBA

Sunday

A. AMRAP* in 35 min:
Run 800m, then
3 rounds:
7 Wallballs
14 Hanging Knee Raises
28 Heavy Rope Singles
then
Erg 50 cals (any erg), then
3 rounds:
7 Squat Thrusts
14 KB Swings
28 Heavy Rope Singles

*if you did 20.5 yesterday, go light & stay aerobic. If not, move fast at high aerobic pace.

Gymnastics

Gymnastics 1
A: 10’ timecap
Accumulate 50-100 Squats and 10-30 Ring Dips

B: Wrist Prep, 3x
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

C: Shoulder/Torso work, 3x
30”/30” Banded Triceps Stretch
30” Ring or Pbar L-sit hold
20 Trunk Curlups
15/15 Supine Garhammer Raises
10/10 Side Plank Crossbody crunch

D: Tumbling Work
10’ cap
Accumulate 20-30 rolls
10-20 cartwheels

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
5/5 KB Armbar Bottoms Up Screwdriver
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′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
B: 4 rounds
60″ AMRAP Burpee to Sandbag Squat Clean
30″ Rest
60″ AMRAP Lateral KB Front Plank Pullthrough
30″ Rest
60″ AMRAP Straight Arm Russian Twist w/ Plate
30″ rest
60″ AMRAP KB Swing
30″ Rest
C: Run 800m
D: 10′ Recovery Walk / Apnea training

Conditioning 2
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 3 rounds
100 Heavy Rope Singles
Row 1000m
30 Wallballs
C: 10′ Apnea/recovery walk

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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