WODS: Sept 7 – 13

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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

9am, outside at gym (no Zoom)

Warmup B

9 rounds:
Run building loop
6 Air Squats
6 Box Jumps
6 Lunges (3/side)
6 KB Swings

Tuesday

Warmup A

All classes, (gym & Zoom):

A. Deadlift: 2 reps EMOM for 10 min
note-use ~90% 1RM. (same wt. as last wk). Zoom sub Skater Squats

B. Wtd Dips: 2 reps EMOM for 10 min
note-same wt as last week.

C. 8 min AMRAP, done outside:
5/5 One Arm DB Power Snatch
Hill Shuttle Run

Wednesday

Warmup B

Noon and 4:30pm outside today, no Zoom (this week only)

A. Lateral Lunges: 3 x 3/3 @3211 tempo; RAN

B. Run 800m.
One each corner, you’ll stop & do one of the following, alternating which each block:
25 Air Squats
OR
10 Strict Burpees

There are 10 corners on the route, so you’ll end up doing each thing 5 times.

Thursday

Warmup A

7am class (gym & Zoom):

A. Wtd Pullups: 2 reps EMOM for 10 min
note-same wt as last week

B. Strict Wtd Dips: 2 rep EMOM for 10 min
note-same wt as last week

-OR- (if you did the Dip work Tuesdsay)

B. Pushups: 5-10 EMOM for 10 min

C. 6 rounds:
60 Heavy Rope Singles
5 Horse Stance Good Mornings
5 Downdog to Cobras

4pm Mobility Class (Zoom only)

Upper Body Focus (mixed methods)

Friday

Warmup B

7am class (gym & Zoom):

A. Patrick Step-Downs: 3 x 15/leg

B. Front Squat: 2 reps EMOM for 10 min
note-use ~90% 1RM. (same as last wk)

C. Wtd Pullups: 2 reps EMOM for 10 min
note-same wt as last week

-OR- (if you did the pullup work Thursday)

C. Renegade Rows: 3-5/side EMOM for 10 min

D. 3 rounds for time: (outside)
Run building loop
15 Wallballs

4:30 pm 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

Saturday 

9am class outside at gym:

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.

 
Sunday

No class today

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