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 102626 **

**Monday:**



**Lower Body / Push**



**A. Strength (16:00)**

**Every 4:00 x 4 Sets** 

**Back Squat: 10-10-8-8**

**R: 30s**

**3x DB Vertical Jumps (35/25)**

**\*full reset on ea. rep\***

**Into:**

**B-Stance RDL (single-DB) (8/8)**

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




**B. Power Conditioning (15:00)**

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

**EMOM 3**

**3x Power Clean + Jerk (165/115)**

**EMOM 3**

**6/4 Cal Echo Bike**

**EMOM 3**

**4x25/25 Shuttle Sprint**

**EMOM 3**

**6/4 Cal Echo Bike**

**EMOM 3** 

**3x Power Clean + Jerk (135/95)**

**\*fastest reps of the day\*** 




**C. Optional Accessory:**

**Copenhagen Adduction x 6-8 per side**

**Single Arm Suitcase Carry 60ft (e/s)**




**Tuesday:**



**Strength / Upper Push**

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

**5/5 Alt. DB Bench Press (Build, AHAP)**

**3-5 Band Assisted Plyo Pushups (overspeed)**

**10/5/5 Med Ball Series**

* **Chest Pass / Rotation ®, Rotation (L)**



**A. Conditioning**

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

**12/10 Cal Ski or Row**

**15 American KB Swings (50/35)**

**In Remaining Time:**

**- Rd 1: Max TTB / V-ups**

**- Rd 2: Max GHD Sit-ups or Ab-Mat Situps**

**- Rd 3: Max Hollow Rocks**

**- Rd 4: Max MB Russian Twists**



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



**Finisher:**

**EMOM 6 (:50/:10)**

**1. :10s Chin Above Bar Hold + Star plank (alt side ea. round)**



**Accessory:**

**2-3 Sets of:**

**10-12 Scaption Raises**



**Wednesday:**



**W0RK Wednesday:**



**Conditioning:**



**A) EMOM 8 (0:45/0:15)\***

**10 S/A Alt. DB Snatch  (50/35)**

**- Max Box Jump Overs in remaining time (24/20)**



**R: 2min**



**EMOM 8 (:45/:15)**

**1. 150ft Farmer Carry (2x +70/50)**

**2. 6/6 KB Filly Press (e/s)**



**R: 2min**



**EMOM 8 (0:45/0:15)\***

**3/3 S/A DB Devil’s presses (50/35)**

**- Max Double-unders in remaining time**



**Accessory:**

**Coach Led Shoulder Mobility**



**Thursday:**



**Mixed Conditioning @ 80%**



**AMRAP 35**

**400m Run or Erg Equivalent**

**20 \*Box Movement\* (see below)**

**60ft Sled TRX Rows (3/2 Plates)**

**200m Sandbag Ruck (heavy walking/jog pace)**



**Rd1: Box Step-ups (20in)**

**Rd 2: Box Jump to Step Down (20in)**

**Rd 3: Explosive Jump/Switch Lunge (20in)**

**\*repeat after 3rd round\***



**Core Conditioning:**

**1:00 Banded Marching (heavy band, fast cadence)**

**Kneeling Quad Stretch**




**Friday:**

**A. Contrast Strength Sets**

**Every 2:00 x 5 Sets (10:00)**

**3 Front Squats @ 60%-65% (as fast as possible)**

**R: :30s**

**2x Seated Box Jumps to mod height**

**—**

**Full Send Friday**

**In Teams of 2 (you go / I go format):**

**On a 24:00 Clock**

**20 Rounds of "Holleyman"**

**5 Heavy Wall Ball (30/20)**

**3 HSPU or 5 Push-ups**

**1 Power Clean (225/155)**

**\*In Remaining Time**

**- Max Cal Echo Bike Relay (score)**



**Accessory:**

**2-3 Sets of:**

**20 Spanish Squats**

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





**Saturday Throwdown:**



**Strength/ Agility**

**Sprint 3 Sets, each for time:**

**60ft Sled/Rope Pull (push pack to 45, sprint back)**

**45ft Sled/Rope Pull (push back to 30, sprint back)**

**30ft Sled/Rope Pull (push back to 60) / \*time\***

**(3/2 Plates)**

**R: 3-4m b/t rounds**



**Conditioning: (48:00)**

**Alt. Stations Every 4:00 x 9:  (3 Complete Cycles = 48 Min)**

**1. 500m/450m Row + 30 Sandbag Reverse Lunges (u/b)**

**2. 20/16 Cal Echo Bike + 300ft Farmer Carry (2x150ft)**

**3: 500m/450m Ski/1000m Bike Erg + 15 Box Jump Overs**

**4. 400m Med Ball Run (20/14)**

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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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