WODS: Oct 21 – 27

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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.


A: Hang Power Clean, Review and build to a heavy single in 15′
B:4 Rounds for time, 15′ Cap
10 Box Jumps, knee height
10 Ballslams
10 Pullups
10 Hang Power Cleans, 1/2-1/3BW
C: 2 rounds
30″ Sorenson Back Extension Hold on Mats with Partner
15 Plate Hold Torso Curl/Deadbug
15/15 Supine Garhammer Raises


A: 4 rounds, 30″ AMRAP each station / 30″ Rest, With a 1/4 BW KB
Mountain Climbers, Balance hands on KB on its side
OH KB Bottoms Up Lunge, Alternate legs
1 Arm Alternating KB Swing
Wall Sit with KB in Lap
Alternating KB Clean and Press
KB Arm Bar Hold (alternate, first 30″ is weak arm, second 30″ is strong arm)
60″ rest


A: Thoracic/Lat/Shoulder Prep – foam roll & traction work as necessary.
B: Snatch, review/build to a heavy single in 15′.
C: “Nancy”
5 rounds for time
Run 400m
15 OHS, 95/65
Alternatively, If you are new to OHS/Snatch, opt for
“Scaled Nancy”
3-5 rounds for time
Run 400m
15 FS, 1/2 BW


A:Wrist Warmup Seq, 3x with a 5′ time cap
3 position wrist pushup seq against wall
10 Wallslides
10 Eall Angels
30″ Open Heat/Straight arm open heart stretch against wall

B:Handstand/Inversion review and practice, 10-15′.
If you already have a handstand, do
3 rounds
30-60″ Straight Arm Inversion/Handstand
5-10 Tuck Up/Down
5-10 Lunge Up/Tuck Down
5-10 HS Shrugs

C: 3 rounds, as a group
30″ Hollow Hold
30″ Elbow Plank
30″/30″ Side Star Plank
30″ Deadbug


A: 4 rounds 15″ AMRAP/Distance, 30″ Rest/transition
Forward Bearcrawl Ball push, one hand alwasy on ball
Backwards bear crawl sled drag, one hand on floor at all times
Seated rope pull sled drag, 1/2-1x BW
Farmer Carry, 1/3 BW per hand
60″ rest

B: 4 rounds, 15″ AMRAP/Distance, 30″ rest/transition
Ski Erg
Jumping lunge switch, hands on hips
Lateral hurdle hops
Burpee jump to 45# plate
60″ Rest


Open workout 20.3 – TBA


last Sunday of month, gym closed.


Gymnastics 1
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: 3 rounds Handbalance work
10 High Parallette (MDUSA brand) Kick up/Tuck Down handstands
5/5 Wall facing block climbs
5-10 Wall Facing Straddle Pikes
5-10 Wall Facing Tucks

Gymnastics 2
A: wrist/shoulder prep, 3x,
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″/30″ Standing Tricep stretch with rope

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
FRCN standing hip circle, squeeze a dodgeball or pilates ball between your heel and glute
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Muscle Up work
3 rounds
30″ Falsegrip Hang on High Bar
3-5 10″ Up/Down Falsgrip Ring Pullup
5 Reverse Ring MU
3-5 Seated/Leg Assist Ring MU


Conditioning 1
A: 10′ Aerobic Prep at RPE 5/6, nasal breathing
B: Choose any erg,
20′ For total distance
Dismount every 250m (row or ski)/500m (C2 Bike)
3 burpees
6 Tuck Jumps
9 Squats
C: 10′ Recovery, Apnea practice

Conditioning 2
Do 10/22/2019 Class WOD

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 +
Wrist Pushup Seq x2
Kneeling KB Halo 5/5
TGU, 2/2
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
Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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