WODS: Nov 9 – 15

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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 – 70%
1 rep EMOM for 5 min – 85%
5 reps EMOM for 5 min – 70%

B. AMRAP in 8 min: (if you finish, start over)
15/leg Bench Pistols
60 sec Wall Handstand
10/leg Bench Pistols
45 sec Wall Handstand
5/leg Bench Pistols
30 sec Wall Handstand

C. 2 rounds:
Wall Death Stretch x 60 sec/side
Jefferson Curl x 5
90/90 thru Butterfly x 3/3

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
10 PVC OH Squats

B. Power Snatch: build to a heavy single, then 2-3 x 1 @5-10% less than that.

C. AMRAP in 10 min:
15 Power Snatch 75/55 lbs
30 DUs or 50 Heavy Rope Singles

D. DB Side Bends: 1 x 10/side

Wednesday

Warmup B

Noon class (gym & Zoom) + 4:30 class (gym only)

A. Deadlift:
3 explosive reps EMOM for 5 min – 70%
1 rep EMOM for 5 min – 85%

B. Suitcase Deadift: 2 x 5/5; rest 1 min b/t sides

C. 4 rounds:
20 Push Balls
200m Med Ball Run

D. 3 rounds:
30 sec Front Plank
30 sec Rotating Side Planks
30 sec rest

Thursday

Warmup B

6:30am class (gym & Zoom)

A. Deadlift:
3 explosive reps EMOM for 5 min – 70%
1 rep EMOM for 5 min – 85%

B. Suitcase Deadift: 2 x 5/5; rest 1 min b/t sides

C. 4 rounds:
20 Push Balls
200m Med Ball Run

D. 3 rounds:
30 sec Front Plank
30 sec Rotating Side Planks
30 sec rest

4pm Mobility Class (Zoom only)

Hip Rotation & Lateral Bending

Friday

Warmup A

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

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

B. 3 rounds:
30 sec AMRAP Strict Presses @60%1RM
30 sec rest
30 sec AMRAP Pullups or Ring Rows
30 sec rest
30 sec Wall Handstand
30 sec rest
30 sec Tuck Bar Hang
30 sec rest

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

Saturday 

Outside at gym:

Warmup A + Run warmup

FBI Physical Fitness Test
+
TBD fun!

Sunday

No class today

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