WODS: Oct 28 – Nov 3

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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.

Monday

A: KB Snatch Review, 10′
B: Complex
5 rounds, with a 1/5th BW KB
3 reps per side
KB Snatch to reverse TGU
1 Arm front rack squat to 1 arm front rack Windmill
3 Assymmetric Pushups

Tuesday

A: Pullup review/ accumulate 50 Strict reps in 10 minutes. Upscale by adding weight.
B: 3RFT, with a Bumper plate 1/5th your bodyweight
15/15 Plate Hug Walking Lunge
15 Burpee jump to plate
15 Chest to OH with Plate

Wednesday

A: KB Clean and Press Review, build to heavy 1 per arm, 10′
B: 6 Rounds, with a KB 1/4BW, alternate which arm you use per round
5 Clean/Press, rerack last rep and hold 1 arm rack for 15-20″ each round.
10 “Heartbeat” Squats
15 Swings

Thursday

A: Back Squat, build to heavy 3@21×1 in 15′
B: Back Squat, 5×5@21×1, R90″, 75-80% of “A”
C: 3 rounds
10 Abwheel/Dolly Rollouts
5-10 GHD Raises
10 Widestance Goblet Good Mornings

Friday

A: 4 rounds, 60″ AMRAP/Reps per round, 15″ transition
20 DB Push Press, 1/5th BW per hand
20 Box Jump, Knee Height
20 Ball Slam
20 Cal Ski Erg
100 Heavy Rope Single Unders
Rest

Saturday 

Open workout 20.4 – TBA

Sunday

A1. Power Clean: 3 x 1.1.1; rest 1 min
A2. Bar Muscle-Uos: 3 x max reps in 1 min; rest 1 min
note-scale to pullups/dips or row/pushups

B1. Deadlift: 2 x 10; rest 1 min
B2. HSPU: 2 x amrap in 1 min; rest 1 min
note-scale to DB Strict Press

C. 3 min AMRAP:
6 steps Goblet Walking Lunge ~1/4 bwt.
6 KB Jump Squats – same KB

Gymnastics

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: Torso Control work
3 rounds
15 Hanging Knee Raise/Kick Out
20 Straight Arm Plate Trunk Curl Up
15/15 Supine Garhammer Raise
3 Dragon Flags with 10″ Eccentric

Conditioning

Conditioning 1
A: 10′ Increasing Tempo Aerobic Prep / Nasal Breathing
B: 3-5 Rounds, Any C2 Erg. After 3 rounds, if you have greater than a 10% drop off from interval 1, then you’re done. If you can match or exceed, continue.
30″ Sprint at Max Resistance for Cal @ RPE 8/9+
4′ Recovery @ RPE 7/8
C: 10′ Recovery

Conditioning 2
A: 5-10′ Aerobic warmup/nasal breathing
B: 20′ AMRAP
100′ Standing Rope Pull Sled Drag, 1/2-3/4BW
100 1 Arm KB Swings, switch on the fly
100 (50/50) Bulgarian Bag lateral swing
100 Heavy Rope Single Unders
C: 10′ Recovery/ Cool Down

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
Banded Lat distraction / Lat Stretch & Reach

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