WODS: Sept 30 – Oct 6

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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.


A1: RFE Split Squat, 5×5/5@31×1, R60″. 1/4BW+ per hand. Increase challenge by increasing weight, or doing as a goblet or double front rack hold.
A2: Single Leg/Reciprocal Box Jump Up, 5×5/5, R60″, Mid shin to knee height
B: Hang Power Clean, review and build to a heavy unbroken 2, 15′.


A: KB Snatch Review, 5-10′
B: KB Complex
10 rounds/5 reps per arm
KB Snatch
Periscope lunge each leg


A: Loaded Squat, best form with any implement, 5×5@ 3131, R90″
B: 50-40-30-20-10
Ball Slam
Reverse Sit-up


A: 8 rounds total, 15″ AMRAP/30″ recovery
Round 1-4
Kneeling Battle Rope Double Waves
Toes to Bar
Tuck Thrust

Rounds 5-8
KB Split Clean Right/2m Lateral Bear Crawl/KB Split Clean Left
Broad Jump (try and jump 3/4-1x your height)
Bulgarian Bag Lateral Swing
Ski Erg


A: Deadlift, 8×3, RAN, aim for 80-85% of max
B: 3 Rounds
Low Ring Pushup Plank, 60″
Side Star/Plank, 30″/30″
Inverted Plank, 30″


A. 3 rounds:
10 Thrusters 95/65 lbs
Run 400m
rest 2 min b/t rounds

B. 3 rounds:
12 Pullups
Bike, Ski, or Row 2 min
rest 2 min b/t rounds

C. 3 rounds for time:
5 T2B
10 Pushups
15 Wallballs


A. Front Squat: build to a heavy triple in 15 min

B1. Strict Press: 3 x 5; rest 90 sec
B2. One Arm Bent Over KB/DB Row: 3 x 5/5; rest 90 sec

C. KB/DB Crosswalk Carry: find the heaviest loads you can carry on both sides for a gym length trip.
note-carry down, switch hands & carry back.


Gymnastics 1
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: Forward Rolling/Cartwheel review, 5′

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

Gymnastics 2
A: 10′ High Bar Pullover review/practice – or
A: Accumulate 10-20 Strict hanging bar pullovers
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
5 Ring Pullover to Skin the Cat
5/5 Single Leg GHD Hip Extensions


Conditioning 1
A:10′ Aerobic Prep/Nasal Breathing
B: 5 rounds
Row 500m
20/20 Sandbag Zercher Carry High Knee March
5/5 Diagonal Tuck Thrust
C: 10′ Recovery walk

Conditioning 2
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

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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