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 12th:**



**Week 10/10 - Strength & Endurance - TEST WEEK**



**101226 - Monday:**

**A. Strength (15:00)**

**Power Clean and Jerk 1RM**

**In a 15:00 Window:**

**Every \~2min, work up in singles. Start around 70%, take 3 real attempts at the top end.**



**R: 5min, then to into "Grace"**



**B. Conditioning**

**"Grace"**

**For time:**

**30 Clean + Jerk (135/95)**

**L2: 60% 1RM**

**\*8:00 Cap.**



**C. Accessory:**

**(2-3 Sets of)**

**10/10 DB Walking Lunges**

**60ft / 60ft banded lateral walk**

**:20s side plank (R)**

**\*no rest b/t rounds**





**101326 - Tuesday:**



**Strength / Power (Upper/Push)**

**Every 2:30 x 4 Sets;**

**8-10 Close Grip Bench Press @ 60%-65%**

**6/4 Cal Ski/Row Sprint (power)**

**\*all out on erg\***



**A. Conditioning**

**Every 5m x 5 Sets (25:00)**

**Buy-in: 500/450m Row or Ski**

**\*AMRAP remaining time\***

**7 Push-Up**

**5 TTB**

**3 Burpee Bar Taps (6in target)**

**RX+ = 3 RMU/BMU/Butterfly Pull-ups**



**(Score = total # of rounds in 25min)**



**Accessory:**

**2-3 Sets of:**

**15-20x Banded tricep extensions**

**15-20x Straight arm Banded pull downs**

**15-20x Banded Face Pulls**



**101426 - Wednesday:**

**A. Strength Endurance (Test)**

**For Max Reps in 1:30**

**BB Back Rack Reverse Lunges**

**RX: BW**

**L2: 3/4 BW**

**Sub: DB / KB**



**Conditioning:**

**In Teams of 3:**

**22:00 Max Cal Echo Bike**

**\*Alt Every 15/12 Cals\***

**\*150ft Farmer Carry after each transition\***

**Every 4min: 4 synchro burpee (team)**

**\*including min 0\***



**Score: Cals on Bike**





**C. Optional Accessory:**

**A1. Copenhagen Plank - 2-3x 20-30sec Hold / Side; Rest As Needed**

**A3. GHD Sorenson Hold - 2-3x 40-60sec Hold; Rest As Needed**





**101526 - Thursday:**



**A. Upper Body Pump**

**EMOM 8 (:30/:30)**

**1. Max Dips / HSPU / (skill of choice)**

**2. Max Double-Unders**



**R: 2min**



**EMOM 8 (:30/:30)**

**1. Max Reps DB Bench (50/35)**

**2. Max Box Jump Overs (24/20)**



**R: 2min**



**EMOM 8 (:30/:30)**

**1. Dual KB Hang Clean + Press (50/35)**

**2. Echo Bike (arms only)**



**R: 2min**



**Accessory:**

**30-20-10**

**- Med Ball Russian Twists**

**- DB Bent Over Row (50/35)**

**- Plate Front Raises (25#/15#)**





**101626 - Friday:**

**A. Strength**

**Every 3min x 5 Sets**

**3 Deadlift @ 70% (build)**

**10 Heavy Russian KB Swings (70/50)**

**30ft Sled Sprint (light / fast)**

**---**

**B. Full Send Friday (Solo Effort)**

**50/40 Cal Bike**

**500m Row**

**Goal: \< 4:00**



**Accessory:**

**2-3 Sets of:**

**20 Spanish Squats**

**1:00 couch stretch e/s**







**C. Optional Accessory:**

**A1. Dumbbell Bicep Curl - 2-3x 8-12 Reps; Rest 30sec**

**A2. Band Overhead Tricep Extension - 2-3x 12-15 Reps; Rest 90sec**



**101726 - Saturday Throwdown:**

**A. Team Workout (Teams of 3)**

**For Time - 40:00 Cap:**

**12x 100m Run Relay (4/4/4)**

**120 Cal Ski/Row/Bike**

**50 Synchro Reverse Lunges**

**10 Synchro Push-ups**



**9x 100m Relay (3/3/3)**

**100 Cal Ski/Row/Bike**

**40 Synchro Reverse Lunges**

**20 Synchro Push-ups**



**6x 100m Relay (2/2/2)**

**80 Cal Ski/Row/Bike**

**30 Synchro Reverse Lunges**

**30 Synchro Push-ups**



**3x 100m Relay (1/1/1)**

**60 Cal Ski/Row/Bike**

**20 Synchro Reverse Lunges**

**40 Synchro Push-ups**



**400m Team Run**

**40 Cal Ski/Row/Bike**

**10 Synchro Reverse Lunges**

**50 Synchro Push-ups**

Lifting

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WOD (DTC)

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