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;

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 

**WOD Programming Week of Oct 19th:**



**Week 1/4** 



**101926 - Monday:**



**Lower Body / Push**



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

**Every 3:00 x 5 Sets**

**Back Squat: 8-8-6-6-6**

**DB RDL: x6-8**

**\*3 Bounding broad jumps after each set**

**(open @ 60% + build; do not exceed 75%)**



**B. Power Conditioning**

**EMOM 15**

**\*Perform each movement as fast as explosively as possible\***

1. **3 Power Clean + Jerk 155/105 or 65% (unbroken)**
2. **4x25ft shuttle sprints (all out)**
3. **6/4 Cal Echo Bike Sprint**



**C. Optional Accessory:**

**(2-3 Sets of)**

**10/10 Paloff Press**

**60ft/60ft Banded Lateral Walk**



**102026 - Tuesday:**



**Strength / Upper Push**

**A. Every 3:00 x 4 Sets (12:00)**

**8 Bench Press (60%-65%: build)**

**8/8 KB Gorilla Row (slow/tempo)**

**3/3 Rotational Med Ball Slams (HARD!)**



**A. Conditioning**

**2:00 on / 2:00 off x 4 Rounds: (16:00)**

**15/12 Cal Echo Bike**

**15 DB/KB Push Press (35/25) (fast/unbroken)\***

**In Remaining Time:**

**- Rd 1: Max Reps TTB / V-Ups / GHDSU**

**- Rd 2: Max Reps Dips or Push-ups**

**- Rd 3: Max Reps TTB / V-Ups / GHDSU**

**- Rd 4: Max Reps Dips or Push-ups**



**At Min 17:00, Immediately into:**



**Finisher:**

**EMOM 7 (:50/:10)**

**1. :10s Chin Above Bar Hold + Plank hold remaining time**



**Accessory:**

**2-3 Sets of:**

**1:00 Banded Shoulder Stretch e/s**

**20-30 Overhead Tricep Extensions**

**15-20x Banded Face Pulls**



**102126 - Wednesday:**



**Conditioning:**

**6 Sets of:**

**500m/450m Row (for quality)**

**R: 2min b/t sets**

**\*150ft Farmer Carry during each "rest" interval (2x50/35)**

**Sets 1+2: 18-20 Strokes Per Min**

**Sets 3+4: 20-24 Strokes Per Min**

**Sets 5+6: +24 Strokes Per Min**

**\*\*Pacing Objective: Increase intensity + SPM each round**

**\*Sub 400m Run**



**Core Conditioning**

**EMOM 10**

1. **:30 Sorenson Hold on GHD**
2. **:30s L-Sit on Rings / Box**



**Coach Led Mobility**



**102226 - Thursday:**



**Mixed Conditioning @ 80%**



**At Min 0:00 begin:**

**Every 4min x 5 Rounds (20:00)**

**300m/250m Ski**

**150ft Dual KB Front Rack Carry (50/35)**

**30 Shoulder Taps in Plank**



**At Min 22:00-45:00**

**Every 5min x 3 Rounds**

**3 Rounds of “Cindy”**

**5 Pull-ups**

**10 Push-ups**

**15 Air Squats**

**Remaining time: Erg of choice (sustained)**

**\*Last round: aerobic erg of choice until 45:00.**



**Accessory:**

**Coach Led Mobility**



**102326 - Friday:**

**A. Contrast Strength Sets**

**Every 3min x 5 Sets (15:00)**

**3 Deadlift @ 75%-80%**

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

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

**—**

**Full Send Friday**

**AMRAP 30**

**In Teams of 3:**

**Max Distance Air Runner or C2 Bike**



**\*Every 3min, each athlete completes one of the following:**

**- 5 Touch and go Power Clean (135/95)**

**- 10 Sandbag Front Squats**

**- 5 Burpee Pull-ups**

**\*rotate movements each round\***

**\*begin with movements, then move to bike/run\***



**Accessory:**

**2-3 Sets of:**

**20 Spanish Squats**

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



**102426 - Saturday Throwdown:**



**Strength**

**Every 2:30 x 5 Sets**

**5 Push Press @ 65%-70%  + 10 Heavy Wall Ball**



**Accessory:**

**4 Sets of:**

**60ft Rope/Sled Pull + Push (mod/heavy- no walking the sled back)**

**8/8 DB Plank Row**



**In Teams of 2:**

**5 Rounds for time:**

**Run: 800-600-400-200-100m**

**300m Row/Ski w/ P2 holding Dual KB Front Rack (2x50/35)**

**300m Row/Ski w/ P1 holding Dual KB Front Rack (2x50/35)**

**\*row/ski can NOT start until KB’s are in rack position\***

**\*5 burpee penalty if athletes breaks rack position and round starts over\***

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)

About this event

Cancellation policy