WODS: Sept 21 – 27

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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. Deadlift: build to a max (Zoom sub Wtd Skater Squats)

note- perform 1 rep EMOM, adding 10-20 lbs each minute until you feel you are nearing your max. Then, take the next minute off and try for a max on the next minute. If you make that, continue going up, now resting 2-3 min b/t sets. Choose your start weight so that it takes 7-10 sets to get near your max.

B. 3 rounds:
1/leg Eccentric Skater Squats @10 sec negative
10/10 Single Arm KB Swings

C. Wall Peels x 5 slowly

Tuesday

Warmup A

All classes, (gym & Zoom):

A. Power Clean: 6 x 2; rest 1-2 min
note-build up tru the work sets

B. Power Clean to Front Squat: 3 x 3+6; rest 2 min
note-light, at about 70% max.

C. 3 rounds for time:
10 Push Presses @~70%
Run building loop

Wednesday

Warmup B

Noon class, gym & Zoom:

A. Wtd Pullups: buid to a max
B. Wtd Dips: build to a max

-OR-(if you did this last Thursday morning)

A. 9-6-3 rep rounds for time:
Wtd Pullups @30 lbs
Wtd Dips @40 lbs

C. 5 min volume accumualtion:
Pullups
Pushups

–rest 2 min when done, then-
D. 5 min volume accumualtion:
T2B
Wall Handstand

4:30pm class – outside at gym only:

A. Run 800m

B. 22 min AMRAP:
10 Goblet Squats
10/10 One Arm Swings
Single KB Rack Carry down & back, switch arms at turn point.
rest b/t rounds until you can complete three consecutuve 5 sec nasal exhales

Thursday

Warmup A

7am class (gym & Zoom):

A. 5 min volume accumualtion:
Pullups
Pushups

–rest 2 min when done, then-

B. 5 min volume accumualtion:
T2B
Wall Handstand

C. Shoulder & Calf Mobility Assessment – baseline for new block

D. 2 rounds:
30 sec/side Single Leg Pike
30 sec/side Floor Quad
5 Pike Lifts @3 sec holds
5//leg ATG Split Squats @2211 tempo

E. 2-3 rounds:
5/side Long Lunge Lift-Offs @3 sec each
5 Squat to Pike

4pm Mobility Class (Zoom only)

Morning Movement Routine – mini workshop

Friday

Warmup B

7am class (gym & Zoom):

A. Barbell Patrick Step-Downs: 3 x 10/leg

B. Paused Back Squat: 2 reps EMOM for 5 min
note-3 pauses, 2 sec each: bottom, up 1/4, up 1/2 way.

C1. Front Rack Split Squats: 3 x 5/leg @4111; rest 90 sec
C2. Gblet Cyclist Squats: 3 x 20 @2010; rest 90 sec

D. Renegade Rows: 6/side EMOM for 5 min

4:30 pm class (outside at gym only)

Warmup A

A. Tag Team 4 rounds, altn’g w/partner(s): (4 rds each)
5/5 KB Clean & Push Press
25 KB Swings
Run 400m

One partner does a full round, while the other rests.

Saturday 

TBD

 
Sunday

No class today

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