WODS: Sept 9 – 15

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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

A1: 1/2 Kneeling Band Resisted Punch/Push, 4×5/5 @ 30×1, R30″
A2: Band Resisted or Plate loaded pushup, 4×5-10, R30″
B1: Loaded Squat, best form with any implement, 5×5@ 3131, R30″
B2:
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

Tuesday

A: Kettlebell Swing Review, Build to heaviest KB you can swing and switch on the fly 1 handed for 5 reps each hand
B: TGU, Build to heavy 1 with best form.
C: 4 rounds, with a KB 2 weight classes down from “A”
10/10 1 Arm KB Swing
10 Goblet Squats
10/10 Mountain Climbers
10 Ring Rows

Wednesday

A: 3 rounds
1 gym length Backwards 1/2 BW Bear Crawl Sled Drag – one hand on floor at all times, pull sled/no looping around arms or body
2 gym length Forwards Bear Crawl Ball push, one hand on floor at all time, ball must remain within arms length at all times
3 gym lengths Farmer’s Carry, 1/3BW per hand
60″ Elbow Plank

Thursday

A: Snatch/Clean Review. Choose which lift based on shoulder mobility, and build to Heavy 1.
B: Snatch Complex, 5 rounds, 3 reps per round with rest between rounds, aim for 75% of “A”
Snatch Grip DL/Snatch/Hang Power Snatch/OHS
or
Clean Complex
Clean Grip DL/Clean/Hang Power Clean/Front Squat

Friday

A: 10 rounds, 15″ AMRAP Each Station, 30″ Switch
Battle Rope Double Alternating Waves
Seated 1/2BW Rope Pull Sled Drag
Heavy Rope Single Unders
Rotational Medball Slams

Saturday 

A. Deadlift: warm up to above goal weight for workout.

B. For 20 min:
10 Deadlifts
10 Pushups

Multiply deadlift load by rounds completed for “score”. Each person picks their own weight, but you must stay with it once started.

Sunday

A. 21-15-9 reps for time of:
L-Pullups
Double KB Front Squats

Note-this is a grinder, chip away slowly at it!

B. 3 rounds:
5/5 KB Windmill
5/5 alt’g Goblet Reverse Lunges
10 Ring Rows – get as close to horizontal as able.

Gymnastics

Gymnastics 1
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
10 Hollow Hold / Plate Pullover”
Gymnastics 2
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

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)
Miniband resisted standing hip circle
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 Handstand Forward rolls (optional, with spotter)

Conditioning

Conditioning 1
A: 10′ Aerobic Prep
B: “Jackie”
For time
1000m Row
50 Thrusters
30 Pullups
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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