WODS: Oct 7 – 13

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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: Hang Squat Clean, Review and build to a heavy 1 in 20′
B:4 rounds
5 Hang Power Cleans, 75-80% “A”
10 Front Squats
15 Box Jump Ups, knee height

Tuesday

A: Deadlift, Heavy 3 in 15′
B: 4 rounds
10 Deadlifts (75-80% of “A”)
15 Wallballs
20 Ballslams

Wednesday

A: Double Under review/practice, 10′.
B: 3 rounds
10 Pullups
20 Burpees
30 KB Swings, 1/4 BW
Run 400m
50 double unders (or 150 Singles)

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: Rope Climb Review, 5-10′
B: 4 rounds
3 rope climbs or 10 Rope Hanging Knees to Elbows
10 Medball Pushups
10 Hollowbody Medball Pullovers
10/10 Split Stance Wallballs

Saturday 

Open workout 20.1 – TBA

Sunday

15 min AMRAP*:
Run building loop
5 Pushups
10 Wallballs
15 cals any Erg
20 KB Swings 36/26 lb
+
rest 5 min
+
15 min AMRAP*:
Run building loop
5 Pullups
10 Box Jumps
15 cals any Erg
20 steps Walking Lunge

*if you did 20.1 Saturday, go light and steady at aerobic pace today. If not, scale up & get after it.

Gymnastics

Gymnastics 1
A: 10′ Ring Muscle Up review/practice – or
A: Accumulate 10-20 Strict Ring Muscle Ups
B: 5′ Triple Jumper Step Up Review, or
B: Accumulate 10-15 Triple Jump per leg
C: 3 rounds
10/10 Copenhagen Hip Adduction Drill @ 2121
3 Ring Pullover to Skin the Cat/ Back Lever
5/5 Single Leg GHD Hip Extensions

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)
FRC standing hip circle, squeeze a dodgeball or pilates ball between your heel and glute
10/10/10 Leg lift with ankle weight (front/back/lateral with external rotation)

C: Backbend/Bridge work, 5′
Intermix walk walkdowns, Cobra pose and standing back arch work.

D: Handbalance work, 2-3 rounds, 15′ cap, (perform with ankle weights if possible)
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5/5 Lateral Block Climb/Walk

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 Prep/Nasal Breathing
B: “Erg Salad 4″
1-2-3-2-1 Minutes, 15” Switch time
1 minute cycles are any breathing/Sprint,
2 and 3 minute cycles are Nasal Breathing, RPE 7/8
Ski Erg
Bike Erg
Rower
C: 10′ Recovery Walk/Apnea practicep

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 +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
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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