WODS: Oct 26 – Nov 1

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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: 1 rep EMOM for 5 min
note-start at 70% and add ~5% each minute
B. Front Squat: 3 x 5 @70%; rest 90 sec

C. Front Rack Split Squats: 3 x 3/leg @20X1; rest 2 min
note-build to heavy, around or above last week’s weight.

D. Once thru, outside:
15/arm One Arm DB Snatches
Run 400m
30 Wallballs
Run 400m

E. Wall Death Stretch: 90 sec/side

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

B1. OH Squat: 5 x 1-3; rest 1 min
note-3 full breath pause @bottom each rep
B2. Pullups: 5 x 1-6; rest 1 min
note-pick a do-able # of reps for you and stick with it.

C. 3 rounds: (outside)
10/10 One Arm Bent KB Rows
25 KB Swings
200m KB Suitcase Carry

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

Wednesday

Warmup B

Noon class (gym & Zoom)

A1. Barbell Jefferson Deadlift: 3 x 3/3; rest 1 min b/t sides and after
A2. Offset Pushups: 3 x 5-10.5-10; rest 15 sec/1 min

B. Ring Rows: 5 x 7-10; rest 90 sec
note-make as difficult as needed to hit rep range.

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

4:30pm class (outside at gym)

Run 800m warmup

A. Partner workout, AMRAP in 25 min:
P1 – 5/5 One Arm DB Power Clean & Jerk 45/30 lb + Run 1 block loop
P2 – rests while partner goes

Thursday

Warmup B

6:30am class (gym & Zoom)

A1. Barbell Jefferson Deadlift: 3 x 3/3; rest 1 min b/t sides and after
A2. Offset Pushups: 3 x 5-10.5-10; rest 15 sec/1 min

B. Ring Rows: 5 x 7-10; rest 90 sec
note-make as difficult as needed to hit rep range.

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

4pm Mobility Class (Zoom only)

Shoulders & Upper Body Focus

Friday

Warmup A

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

A. Deadlift: 5 reps EMOM, ramping until you cannot get 5 reps, continue doing 3 reps until you cannot get 3 reps..
note-start at 55% of recent max, add 10-20* lbs each minute.
*If DL max is under 200lbs, add 10 lbs. Above 200, add 20 lbs.

B. 5 rounds:
10 Burpees
50 Heavy Rope Singles

C. 3 rounds:
5/5 DB Side Bends
5 slow Jefferson Curls
30 sec Hero Pose
5/5 Long Lunge Lift-Offs @3 sec holds

Saturday 

Outside at gym:

Warmup A + Run warmup

“Kelly” – 5 rounds:
Run 400m
30 Box Jumps 24/20″
30 Wallballs 20/14 lbs

Sunday

No class today

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