WODS: Sept 28 – Oct 4

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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: 1 rep EMOM for 5 min, 80% of recent max

B1. Barbell RDL: 3 x 5 @4221 tempo; rest 60-90 sec
B2. Single Leg Glute Bridge: 3 x 10/leg @2 sec holds; rest 60-90 sec

C. 4 rounds: (group starts each round together)
20 KB Swings – increase weigth for the 2nd two rounds
rest 1 min
200m Run
rest 60-90 sec

Tuesday

Warmup A

All classes (gym & Zoom)

Flexibility Benchmarks
+
Hip Capsule, IR, Bear Sit x 30 sec each

A. Power Clean: wamrup & choose weight

B. For time:
100-80-60-40-20 Heavy Rope Singles
25-20-15-10-5 Situps
5-4-3-2-1 Cleans

C. 2 rounds:
10 Horse Stance Good Mornings + 30 sec
5/5 Straight Leg Abduction @3 sec holds

Wednesday

Warmup B

Noon class (gym & Zoom)

A. Wtd Dips: complete 5 reps @80%; RAN

B. Chin-Up Rep Ladder: 2-4-6-8-etc EMOM.
When you can’t make a stage take 1-2 min off and re-start.

C. Pushup Rep Ladder: 5-10-15-etc EMOM.
When you can’t make a stage take 1-2 min off and re-start

D. 5 min AMRAP
5/5 KB Halos
50 Heavy Rope Singles

E. DB External Rotations: 2 x 7-10/arm

4:30pm class (outside at gym)

For time:
30/arm One Arm DB Power Snatches @35/25lbs
Run 200m
20/arm One Arm DB Power Snatches @35/25lbs
Run 400m
10/arm One Arm DB Power Snatches @35/25lbs
Run 800m
5/arm One Arm DB Power Snatches @35/25lbs
Run 1600m (1 mile)

Thursday

Warmup B

6:30am class (gym & Zoom)

A. Wtd Dips: complete 5 reps @80%; RAN

B. Chin-Up Rep Ladder: 2-4-6-8-etc EMOM.
When you can’t make a stage take 1-2 min off and re-start.

C. Pushup Rep Ladder: 5-10-15-etc EMOM.
When you can’t make a stage take 1-2 min off and re-start

D. 5 min AMRAP
5/5 KB Halos
50 Heavy Rope Singles

E. DB External Rotations: 2 x 7-10/arm

4pm Mobility Class (Zoom only)

Build your Morning Routine Workshop

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

C. Cyclist Back Squats: 3 x 5 @3020; rest 2 min
note-build as you go.

D1. Front Rack Split Squats: 2 x 5/leg @4111; 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

4:30pm class (outside at gym only)

A. Run 1 mile easy

B. 15 min AMRAP:
50′ One DB Overhead Walking Lunge (switch arms @halfway)
15 Box Jump-Overs (no Box Clears)

C. 3 rounds:
5/leg ATG Split Squats for Range (like in warmup B)
5 Bootstrapper Squats
20 Wall Calf Raises @45 Degrees
20 Wall Tib Raises

Saturday 

Warmup A

“Nasty Nancy” (variation)
4 rounds:
Run 600m (3 block loop)
15 OH Squats
15 Bar Facing Squat Thrusts

Try to pick a weight you can get the first couple rounds unbroken.

Sunday

No class today

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