WODS: Sept 23 – 29

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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 Squat Jumps, 10×3-5, R30″-45″, 1/4-1/3BW.
B: 8 rounds, 15″ each station, 30″ recovewry between stations
Round 1-4, AMRAP
Jumping Lunge Switch
Burpee
Single Leg Lateral Hop (Change legs each round)
Mountain Climbers
Rounds 5-8, AMRAP
Ball Slam
Tuck Jump
Medball Lateral Scoop Slam (switch sides on the fly)

Tuesday

A: Deadlift, build to a heavy 3 in 15′ with best form, trap bar or BB.
B: 3 rounds
10 Seated Box Jump ups to mid thigh+
5 Barbell Clean/Press/Thruster, 1/2BW

Wednesday

A: 1 Arm KB Single Leg RDL, 4×5/5@21×1, R60″
B: Back Squat, Build to a heavy 3 in 15′, 31×1
C: 3 rounds
10 Low Ring Front Plank “Superman” Reach, 60″ pushup plank on rings on last rep
10 Dragon Flag
5/5 Single Leg Reverse Dolly Wheel Out/Pike

Thursday

A: 4 stations, each station is 5′ AMRAP with best form, 30″ between stations
Station 1:
5 KB Deadlift @ 3131
5 Pushups @ 33×1
Station 2:
2 trips HH/LH Prowler Push
10 Ab-Wheel Rollouts
Station 3:
10 Ring Row @ 21×2
5/5 Alternating DB Press @ 21×1
Station 4:
5/5 Sandbag “B” Squat @ 31×1
5 Sandbag Cleans (no dropping bags)

Friday

A: 10 rounds, any erg, increasing output, sprinting no earlier than round 5, 15″ Fast/45″ Recovery
Immediately into
B: “Fran”
21-15-9
Thrusters 95/65#
Pullups
C: 5-10′ Recovery (walk, easy erg)

Saturday 

A. Power Clean: review & build to above work weight.

B. 14.4 – AMRAP in 14 min:
60 cal Row
50 T2B
40 Wallballs 20/14 lbs to 10’/9’
30 Cleans 135/95 lbs
20 Muscle Ups

Sunday

last Sunday of month, gym closed.

Gymnastics

Gymnastics 1
A: 10′ Pullup/Muscle Up Review, or
A: Accumulate 30 Strict Pullups or 15 Strict Muscleups
B: 10′ Pistol Squat Review, or
B: Accumulate 25 Pistols per leg
C: 3 rounds
10/10 Front Plank Birddog @ 2121
10/10 Side Plank Leg Lift @ 2121
10/10 Low Bear Cross Body Elbow to Knee tap @ 2121

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: Handbalance work, 2-3 rounds, 15′ cap
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: Aerobic Prep
B: Choose any erg
12′ Time trial
C: 10′ Recovery”

Conditioning 2
A: Aerobic Prep
B: 15-20 Rounds any Erg 10-15″ RPE 7/8 (HR Zone 3/4) 60″ RPE 5/6 (Recover to HR Zone 2/3 in this time) If using HR monitor, complete as many rounds as possible with complete recovery in the 60″. If you fail to recover inside the 60″ after 15 rounds, you are done.
C: 10′ Recovery

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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