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 Oct 5th: **



**Week 10/5 - Strength & Endurance**



**100526 - Monday:**

**A.** **Strength** 

Power Clean and Jerk&#x20;



-Every 30sec x 10 Reps (5min) 

1 Clean and Jerk @ 60% / 7 RPE

&#x20; (Rest 1 min)

\+

-Every 30sec x 10 Reps (5min) 

1 Clean and Jerk @ 65% / 7-8 RPE

&#x20; (Rest 1 min)

\+

-Every 30sec x 10 Reps (5min)

1 Clean and Jerk @ 70% / 8 RPE



**B.** **Conditioning** 



Every 3 Min x 4 Sets

15/12 Cal Machine (RX + 20/15 Cals

15 Pull-Ups (RX + 20 Reps)



**C. Optional Accessory:**

A1. Dumbbell Reverse Fly

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

A2. Dumbbell Front Raise 

2-3x 10-15 Reps; Rest As Needed

A3. Dumbbell Cuban Rotation&#x20;

2-3x 5-10 Reps; Rest As Needed





**100626 - Tough Tuesday:**



**For Time:**

800m Run

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

800m Run

60 Toes to Bar

800m Run

120 Wall Balls (14/10)(Rx + 20/14)



-Time Cap: 30 minutes-



**100726 - Wednesday:**

**A. Strength:**

Every 2:00 x 5 Sets 

8 Alt Barbell Back Rack Reverse Lunges

@8-9 RPE&#x20;



**B. Conditioning:**

18 min EMOM

Min 1 - 8 SA DB Snatch + 8 SA DB OHWL (50/35)

Min 2 - 8 SA DB Snatch + 8 SA DB OHWL (50/35)

Min 3 - 16/12 Cal Machine (Rx + 20/15 Cal Machine)&#x20;

\--



**C. Optional Accessory:**

A1. Copenhagen Tuck Plank&#x20;

2-3x20-30 sec Hold / Side; Rest as Needed

A2. Side Plank Clamshell Hold

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

A3. GHD Sorenson Hold

2-3x 40-60 sec Hold; Rest as Needed



\_\_\_



**100826 - Thursday:**

**A. Sweat Day**

\---

Station A: 

10 min AMRAP

800m Run

100 yds Farmer Carry (70s/53s)

(Rest 5 min)

\---

Station B: 

10 min AMRAP

50 yds Burpee Broad Jump

1000m / 800m Row or Ski

(Rest 5 min)

\---

Station C:

10 min AMRAP

800m Run

25yds Dumbbell Bear Crawl

(35s/25s)

\---



**100926 - Friday:**

**A. Strength:**

\---

Every 2min x 6 Sets 

3 Strict Press

5 Weighted Strict Pull-Ups

\-

**B. Conditioning:**

Every 4 min x 4 sets

15/12 Cal Machine (Rx+ 20/15 Cal)

12 Deadlifts (155/105)

9 Hang Power Clean

6 Shoulder to Overhead



**C. Optional Accessory:** 

A1. DB Bicep Curl

2-3x 8-12 Reps; Rest 30sec

A2. Band Overhead Tricep Extension

2-3x 12-15 Reps; Rest 90sec



**101026 -  Saturday Throwdown: **

**A. Partner Workout:** 

\---

**Station A (0:00-15:00:**

3 Rounds

40/30 Cal Echo

120' Sled Push (5/3 Plates)

(YGIG - 30' Sections)



**Station B (15:-30:00)**

3 Rounds

40/30 Cal Row

40 Toes to Bar or GHDs or V-Ups (Shared as Desired)



**Station C - 30:00-45:00**

3 Rounds

400 m (YGIG - 100m Sections)

120' Sandbag Walking Lunges

Steps (YGIG - 60' Sections)



*\*13 min Cap per Station*\*

Lifting

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



WOD (DTC)

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