WODS: Sept 2 – 8

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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: Medball “bucket brigade”
B: With a Partner, one time through for total time
150 Wallballs, alternate who is throwing every 30″
150 Ballslams, alternate who is slamming every 30″
150 Kettlebll Swings, alternating every 30″
100 Burpees, alternating every 30″ until done.


A1: 1/2 Kneeling Band Resisted Punch/Push, 4×5/5 @ 30×1, R30″
A2: Band Resisted or Plate loaded pushup, 4×5-10, R30″
B: Deadlift, 5×5@ 31×1, R90″
C: 3 rounds
10 Low Ring Front Plank “Superman” Reach, 60″ pushup plank on rings on last rep
10 Dragon Flag
10 Reverse Dolly Wheel Out/Pike


A: Power Clean review/build to heavy 1 in 20′
B: 12′ Alt EMOM
3-5 Power Clean @ ~80% “A”
3-5 Pullups


A: LH/HH Prowler Push, 6 down and backs, no weight, as fast as possible
B: 3 rounds
10 Seated Box Jump ups (no rebounding), Mid-Thigh or higher
10 Sumo Deadlifts, 1 – 1.25x BW
2 trips along agility Ladder


A: Kettlebell Clean and Press Review, 5-10′
B: 5 rounds, 1/5-1/4 BW KB
5/5 1 Arm Clean/Press/Front Rack Squat
5/5 Periscope Lunge
20 Swings


5 rounds for time w/partner: (share the same pair of DBs, only 1 works at a time)
Run 400m together
15 each DB Hang Squat Cleans to Push Press/Jerk – 35 lb/25 lb each hand
15 each DB Bent Over Rows – 35 lb/25 lb each hand


A. Front Rack Forward Lunges: find a heavy set of 6 alt’g reps (3/leg) in 15 min.
B. 8 rounds w/partner (1:1 rest):
7 Squats
60 yd Shuttle Sprint (gym length down & back x 3 – touch floor at each turn)
5 Burpees
60 yd Shuttle Sprint
rest while partner does the same. (one does a full round while the other rests, 16 rounds in total


Gymnastics 1
A: Wrist Prep
2 rounds, 5′ cap
10/10/10 Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30/30/30 Flick Water

B: Shoulder Prep
2 rounds, 5′ cap
30″ Seated Straight Leg Max OH reach
30″ Elevated Tricep Stretch
15 OH Straight Arm Screwdriver
5/5 Pushup Plank Shoulder Circles

C: Hip Prep/Mobility
2 rounds, 5′ cap
10/10+10″ Seated Pike Single Leg Lift
10 Straight Leg Inchworm/Pike Hover
3/3 OH Walking Split Lunge

D: Hand Balance work
2 rounds, 10′ cap
30-60″ Inversion – scale up to free standing with spot/accumulate
5-10 Wall Facing Tuck Slide
5-10 Wall Facing Straddle Slide
5-10 Block Climbs

Gymnastics 2
A: Handbalance work,
10′ or 2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides or FRC Sleeper
10 Wall Angels or FRC Americana
20-30″ FRC Shoulder CARS
5 Backbend wall walkdown

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Side plank Hold
60″ Inverted Plank


Conditioning 1
A: 10′ Aerobic Prep
B: Run 800m
C: 4 rounds
15/15 Rotational Medball Slams
10/10 Splitstance Wallballs
5/5 Lateral Running Chest Pass to Wall
D: Run 800m

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
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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