WODS: Oct 19 – 25

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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: 3 x 5; rest 2 min – build to moderately heavy

B. Barbell Jefferson Deadlift: find a moderately heavy set of 5/side; compare to “A”

C. 3 rounds: (outside)
40 KB Swings ~1/4 bwt
400m Run

Tuesday

Warmup B

All classes (gym & Zoom)

A. 2 rounds:
15 sec Wide Grip Squat Hang
30 sec/side Lat Stretch
5 slow Wtd Pass-Throughs
30 sec Bar on Knees Squat Stretch

B. OH Squat: 4 x 7,5,3,1; rest 2 min

C. AMRAP in 10 min: (outside)
15 Wallballs
~250m Run w/Med Ball

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

Wednesday

Warmup B

Noon class (gym & Zoom)

A. 3 rounds: (partial “Barbara”)
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest b/t rounds

D. 2 rounds for range:
15 sec Tucked Hang
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm Side Lying DB External Rotations @2020 tempo

4:30pm class (outside at gym)

Run 800m

A. Once for time:
10 Squat Thrusts
10 KB Swings
10 Box Jumps
100m Run
20 Squat Thrusts
20 KB Swings
20 Box Jumps
200m Run
40 Squat Thrusts
40 KB Swings
40 Box Jumps
400m Run
10 Squat Thrusts
10 KB Swings
10 Box Jumps
800m Run

Thursday

“Warmup B

6:30am class (gym & Zoom)

A. 3 rounds: (partial “Barbara”)
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest b/t rounds

D. 2 rounds for range:
15 sec Tucked Hang
30 sec/side Lat Stretch
5 Cross-Bench Pullovers @3 sec holds
7-10/arm Side Lying DB External Rotations @2020 tempo

4pm Mobility Class (Zoom only)

Bridge – shoulder & spine

Friday

Warmup B

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

A. Barbell Cyclist Squats: 2 x 5 light; RAN

B. Front Rack Split Squats: 5 x 3/leg @20X1; rest 2 min
note-build to heavy

C. Front Squat/Back Squat: 2 x amrap(-1).amrap(-1); rest 10 sec/3 min
note-try to icrease from 2 wks ago. Front squat max reps -1; rack the bar and move it to your back, then max reps -1.

D. 3 rounds:
5/5 DB Side Bends
5 slow Jefferson Curls
30 sec Hero Pose

Saturday 

Outside at gym:

Warmup A + Run warmup

A. Run 600m; rest ~2 min

B. AMR in 6 min:
10 Thrusters 75/55 lbs
50 Heavy Rope Singles
+
rest 2 min
+
C. Run 600m; rest ~2 min

D. AMR in 6 min:
10 Ground to Shoulder to OH 75/55 lbs
50 Heavy Rope Singles
+
rest 2 min
+
E. Run 600m;

Sunday

No class today

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