WODS: Oct 12 – 18

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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. Deadlift: 5 reps EMOM, ramping until you cannot get 5 reps.
note-start at 50% of recent max, add 10-20* lbs each minute.
*If DL max is under 200lbs, add 10 lbs. Above 200, add 20 lbs.

B. Barbell Suitcase Deadlift: 3 x 5,3,1/side; rest 2 min

C. 3 rounds:
25 KB Swings ~1/4 bwt
5/arm Single Arm KB Z-Presses
rest as needed for quality

D. Wall Death Stretch – 2 min/side

Tuesday

Warmup B

All classes (gym & Zoom)

A. Power Clean: warmup & build to working wt.

B. 21-15-9 rep rounds for time:
Power Cleans 135/95 lbs
Ring Dips*

*sub Pushups

C. 3 rounds:
30 sec Hero Pose
5 Horse Stance Squats + 10 sec
3/3 Straight Leg Abduction @3 sec holds

Wednesday

Warmup B

Noon class (gym & Zoom)

A. Chin-Up: 1 x max reps

B. Pushup: 1 x max reps

C. 4 rounds on a 75 sec timer: (rotate exercises every 75 sec)
30 sec max reps Chin-Ups
15 KB Swings
15 KB Bent Rows
30 sec Pushups

D. 2-3 rounds for range:
15 sec Tucked Hang
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm DB External Rotations @3020 tempo

4:30pm class (outside at gym)

Run 800m

A. Pushup: 1 x max reps

B. 4 rounds on a 75 sec timer: (rotate exercises every 75 sec)
15 Single KB Front Squats (alt. sides each round)
15 KB Swings
15 KB Bent Rows
30 sec Pushups
Hill Run

Thursday

Warmup B

6:30am class (gym & Zoom)

A. Chin-Up: 1 x max reps

B. Pushup: 1 x max reps

C. 4 rounds on a 75 sec timer: (rotate exercises every 75 sec)
30 sec max reps Chin-Ups
15 KB Swings
15 KB Bent Rows
30 sec Pushups

D. 2-3 rounds for range:
15 sec Tucked Hang
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm DB External Rotations @3020 tempo

4pm Mobility Class (Zoom only)

Front Splits!

Friday

Warmup B

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

A. Barbell Patrick Step-Downs: 3 x 10/leg
note-try for a higher step this week

B. Back Squat: 3 reps EMOM for 5 min, ~80% – Heavy Rope Singles in rest

C. 6 rounds:
6 Deep Knee Bends or Cyclist Squats
5/5 Rotating Side Plank
60 Heavy Rope Singles

D1. Front Rack Split Squats: 2 x 8/leg @21X1; rest 60 sec b/t legs
D2. Long Lunge Pulse: 2 x 5/leg @3 sec holds; rest 30 sec
D3. Squat to Pike: 2 x 5 @3 sec hold; rest 30 sec

Saturday 

Outside at gym:

Warmup A + Run warmup

A. 4 rounds:
Run 400m
15 Barbell Push Presses – 95/55 lbs
15 Barbell Bent Rows (same)

B. Mobility Series:
Run 400m easy cooldown pace, then
2-3 rounds:
30 sec/side Calf Stretch on curb
30 sec Barbell on Knees Squatting Calf Stretch
20 Wall Tibialis Raises
then, run 400m easy

Sunday

No class today

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