Englewood

The Arsenal WOD program is a generalized fitness program that bridges the gap between Strength and Endurance.&#x20;

Be prepared for a wide range of exercise selection from weightlifting to bodyweight / gymnastics and plenty of conditioning along the way.&#x20;

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**WOD Programming Week of Sept 28th: **



**Week 8/10 - Strength & Endurance**



**092826 - Monday:**

**A.** **Strength** 

Clean



Every 3min x 5 Sets 

1.1.1. Reps @ Build to 8-9 RPE

\---

Squat Each Rep If Possible.  




**B.** **Conditioning** 

For Time: 

100 Double Unders 

30 Front Squats (95/65)

100 Double Unders 

30 Push Press (95/65)

100 Double Unders 

30 Thrusters (95/65)

\---

Time Cap: 13min 



Goal: 10-15 squats at a time depending on capacity



**C. Optional Accessory:**

A1. Prone Band Hamstring Curl

2-3x 15-20 Reps; Rest As Needed

A2. Side Plank Clamshell Hold  

2-3x 20-30sec Hold / Side; Rest As Needed





**092926 - Tough Tuesday:**

**A. Conditioning** 

Every 5min x 8 Sets

Odd Sets: 

400m Run 

15 Burpee Pull-Ups 



Even Sets: 

400m Run 

30 American KB Swings (70/53)



Coaching notes: run hard, 90-120s of rest 



**093026 - Wednesday:**

**A. Strength:**

Every 2:30 x 5 Sets 

5 Push Press + 1 Jerk @ Build by Feel



**B. Conditioning:**

10 Rounds 

5 Dbl DB Strict Press (50s/35s) (RX + S. HSPU)

5 Toes to Bar

5 Box Jump Over - Step Down (24"/20")

\--

Target Time: 10min 

Time Cap: 13min 



**C. Optional Accessory:**

A1. Dumbbell Bent Over Reverse Fly - 2-3 Sets 8-12 Reps; Rest As Needed

A2. Dumbbell Front Raise - 2-3 Sets 8-12 Reps; Rest As Needed



\_\_\_



**100126 - Thursday:**

**A. Sweat Day**

Each Station On The 10min - Active Recovery On Machine Remaining Time.

\---

Station A: 

200m Run 

25 Wall Balls (20/14)

400m Run

25 Wall Balls (20/14)

200m Run

\---

Station B: 

200m Run

20yds Sled Push (5/3 Plates)

400m Run

20yds Sled Push (5/3 Plates)

200m Run

\---

Station C:

200m Run

25 Wall Balls (20/14)

400m Run

25 Wall Balls (20/14)

200m Run

\---

Station D: 

200m Run

100m Farmers Carry (70s/53s)

400m Run

100m Farmers Carry (70s/53s)

200m Run

\_\_\_



**100226 - Friday:**

**A. Strength:**

Tempo Back Squat

\---

Every 3min x 5 Sets 

5-5-3-3-2 Reps @40X1 

\-

Start at 60-65%, then Build by feel while respecting tempo. 



**B. Conditioning:**

4 Sets 



3min AMRAP 

15yds Rope Sled Pull + 15yds Sled Push (3/2 Plates)

5 Deadlifts (275/185)

Max Cal Echo Bike or Row Remaining Time.



Rest 1min 

\----

Deadlift = \< 65% of 1RM

Sled = Unbroken Continuous Movement, 30-45sec time goal

Coaching notes: Arvada sled (4/3 plates), waterfall (in 4s) every minute if larger classes



**C. Optional Accessory:** 

A1. Band Assisted Reverse Nordic - 2-3x 8-12 Reps; Rest As Needed

A2. Side Plank Clamshell Hold - 2-3x 20-30sec Hold / Side; Rest As Needed




**100326 -  Saturday Throwdown: **

**A. Partner Workout:** 

10 Rounds



P1  -  30/24 Cal Echo Bike or Cal Ski 



P2 - 

6 Pull-Ups

6 Hang Clean and Jerk (95/65)

6 Bar Facing Burpees 

\---

Target Time: \< 40min 

No Time Cap. 


Coaching Notes: time goal is 2 min for bike/ski, 60-75 seconds of work + some rest for P2

Lifting

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