WODS: Oct 5 – 11

Anton Emery201 Workouts of the WeekLeave a Comment

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: 1 rep EMOM for 5 min, 90% of recent max

B. Barbell RDL: 2 x 5 @4221 tempo; rest 2 min

C. 4 rounds:
6/arm Barbell Suitcase Deadlift
10 DB Z-Presses
rest as needed for quality

D. Wall Death Stretch – 2 min/side

Tuesday

Warmup A

All classes (gym & Zoom)

A. Power Clean + Hang Squat Clean: 1+1; build to a heavy but manageable weight.

B. 14 min AMRAP:
1+1 Power Clean + Hang Squat Clean @80% of “A” – add one rep each round
75 Heavy Rope Singles

C. 3-4 rounds:
30 sec Hero Pose
5 Horse Stance Good Mornings + 10 sec
3/3 Straight Leg Abduction @3 sec holds

Wednesday

Warmup B

Noon class (gym & Zoom)

A. Chin-Up Rep Ladder: 2-4-6-8-etc EMOM. (use same rep scheme as last wk)
When you can’t make a stage take 1-2 min off and re-start.

B. Pushup Rep Ladder: 5-10-15-etc EMOM. (use same rep scheme as last wk)
When you can’t make a stage take 1-2 min off and re-start

C. 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)

For time*:
40 Box Jumps
40 One Arm DB Push Presses
40 Walking Lunges
40 Squat Thrusts
40 One Arm DB Snatches
40 DB Box Step-Ups
40 One DB Strict Presses (hold DB with one hand on each head of DB)
40 Mtn Climbers
40 One Arm DB Swings
400m Run

*note-all single arm or leg exercises are 20/side.

Thursday

Warmup B

6:30am class (gym & Zoom)

A. Chin-Up Rep Ladder: 2-4-6-8-etc EMOM. (use same rep scheme as last wk)
When you can’t make a stage take 1-2 min off and re-start.

B. Pushup Rep Ladder: 5-10-15-etc EMOM. (use same rep scheme as last wk)
When you can’t make a stage take 1-2 min off and re-start

C. 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)

Quads, Hip Flexors, and Chest!

Friday

Warmup B

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

A. Barbell Patrick Step-Downs: 3 x 10/leg
note-try to increase from last week

B. Front Squat/Back Squat: 2 x amrap(-1).amrap(-1); rest 10 sec/3 min
note-use 85% of recent FS max. Front squat max reps -1; rack the bar and move it to your back, then max reps -1.

C. Cyclist Back Squats: 3 x 5 @3020; rest 2 min
note-build from last week

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 @gym)
Warmup A
+
Run 800m

A. Hill Runs x 4; walk down recovery

B. 5 rounds:
On a 2 min timer,
20 alt’g DB Step-Ups (40 lb/20″ & 25lb/16″)
amrap DB Push Presses
rest 2 min b/t rounds.

C. 2-3 rounds:
3 Jefferson Curls
30 sec/side Calf
5/5 Diagonal Stretch
Run 200m easy

Sunday

No Class today

Leave a Reply

Your email address will not be published. Required fields are marked *