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 11/2**



**Monday**



**Lower Body / Push** 



**EMOM 9 (3 Cycles)**

&#x9;-3 Jumping Back Squat @30-35% (Light/Fast)

\*3 count Eccentric on Each rep\*

\-:30s Max Skater / Lateral Hops

-Rest



**Power Conditioning (Deload)**

Every 3:00 x 5 Rounds (18:00)



50m Air Runner Sprint

60ft Sled Sprint (2/1 Plates)

75ft Bounding Broad Jumps

\*CAP:45s\*

\*Fast Transitions / Compete\*

\*\*Easy Nasal Breathing Recovery on Bike/Runner b/t sets\*\*



**Accessory**

2 sets Of:

6-8 Copenahgen Adduction each side

1:00min Couch Stretch



**Tuesday**



**EMOM 10**

&#x9;-8-10 Heavy DB Floor Press

&#x9; \*Hold Lockout until :45 sec

&#x9;-10-12 Toes to Rings



**Conditioning**

For Quality



27-21-15

* HSPU
* V-Ups (or GHDSU)

R: 3 min



21-15-9

* Ring / Bar Dips
* Toes to Bar 

R: 3 min



15-12-9 

* DB Strict Press (50/35)
* Strict Pull-Ups



**Wednesday**



**Partner Conditioning**

For Time:

6 Rounds Of: (3 Rounds Each)

21/15 Cal Erg of Choice

21 American KB Swings (70/50)



Rest: 1 min



8 rounds of : (4 Rounds Each)

15/12 Cal Erg

150ft Farmer Carry



Rest: 1 min



10 rounds of: (5 Rounds each)

9/6 Cal erg

8 Burpee Pull-Ups



**Functional Bodybuilding**

3 Sets Of:

12-15 Dumbbell Pull Overs

12-15 Dumbbell Front Raise

15-20 Banded Face Pulls

R: 90s b/t Rounds



**Thursday**



2 sets for Max Reps:

Max Reps Strict Press (95/65)

\*Straight into\*

Max Reps Push Press (95/65)



\*Sets are unbroken: once you need more than 1 between reps, your set is done\*



**Conditioning** 

3 rounds for Time:

* 10 Man Makers
*  \*# gymnastics skill of choice\*

A.2-3-4 Rope Climb

B.3-6-9 BMU/RMU

C.4-6-8 Chin-Ups

D.10-15-20 Ring Rows / Inverted Rows

E.1-2-3 Rope/Sled Pull/Push



\*1 Man Maker= 1 push up on DB’s (row right arm)+1 push up on DB’s(row left arm)+1 squat clean thruster



**Accessory**

3 Sets Of:

10-12 Strict Banded Chest to Bar Pull-Ups

15 Banded Lat Pulldowns

\*seated in L-sit position\*



**Friday**



EMOM 12 (4 Cycles)

3x :03 Pause Deadlift @ 65-70%

3/3 Lateral Box Jumps

:20s Max Plate Hops (plate b/t feet)



**FULL SEND FRIDAY**

In Teams of 3:

150/120 Cal Ski/Row/Bike Relay



Into:

5 Rounds Each (15 total)

5 Power Clean (155/105)

20 Lateral Bar Hops (10/10)

\*Power Clean must be unbroken, scale weight accordingly\*



Into:

150/120 Cal Ski/Row/Bike Erg



**Strongman Saturday**



Alt Every :90s x 10 Sets (5 Cycles / 15:00)

1. 8 BB Z-Press
2. 120ft Dual KB Front Rack Carry



**Intervals**

Every 4 min x 4 Rounds (16:00)

75ft Rope Sled Pull/Push

6/4 Cal Ski Sprint

(hold :30 sec plank during rest period)



**Conditioning**

AMRAP 20 

1 Bench Press @ BW / 3/4 BW

5-10-15-20…

-Push Ups 

200 m Run



**Finisher**

3 Sets Of: 

12-15 Alt DB Hammer Curls

30 Banded Face Pulls&#x20;

** **

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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