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 11/9**



**Monday**



**Lower Body / Push** 

Every 3:00 x 3 sets

12 Back Squat (open at 60%/build) \*:02 sec pause 1st rep of each set\*

8/8 DB Death March w/ controlled ecc.



EMOM Conditioning

On a 20:00 Running Clock



EMOM 5

8-10 Heavy Wall Ball (30/20)

R:2 min



EMOM 5

1. 60ft Walking Lunges (50/35)
2. 15/12 Cal Row/Ski
3. 60ft Walking Lunges (50/35)
4. 15/12 Cal Row/Ski
5. 60ft Walking Lunges (50/35)

R:2 min



Every 2min x 3 sets

20/15 Cal Row/Ski/Bike (sustained, not sprint)

\*keep all erg efforts +/- :02s: sustained effort throughout



Accessory

2-3 Sets of:

:20s Sorenson Hold + 12-15 GHD Hip Extension 

:30-:40s Static Kneeling Quad Stretch




**Tuesday**



Strength

Every 2:00 x 5 sets

1 Power Clean + 5 Push Press (build, no misses) \*10s lockout after last push press



Strength/Power

3 Sets Of:

:30s Ring/Bar Dips (rest in support

R: 30s

12-15 DB Pull-Overs

R: 30s

6/4 Ski Sprint

R: 1 min

Low Intensity Core Conditioning

AMRAP 10 @ 80%

Max Time L-Sit on Rings or Paralettes

20 Alt. Single Leg V-Ups

200 m Easy Run 



Optional Accessory

2-3 Sets Of:

10 \*Thumbs Up\* Lateral Raises +:10 iso hold

:30s crab stretch / reverse plank 



**Wednesday**



Sustained Conditioning

AMRAP 40 @ 80%

50/35 Cal Bike/Row/Ski (800 m run)

After each erg effort:

+3 Rounds Of:

-5 Sandbag Cleans

30ft Sled Push (3/2 Plates)

20 Box Step-Ups (BW)

\*Goal is sustained effort throughout\*



**Thursday**



Strength

4 Sets of:

5 Hang Power Snatches @65% (build) +1:00 

Max Reps Toes to Bar (in even sets of 2-5 at a time)

R: 90s b/t rounds 



Conditioning

On a Running Clock w/ 50/35#

15 DB/KB Hang Power Clean + Press

:30 FLR/Plank Hold

12 DB/KB Hang Power Clean + Press 

:45 FLR/Plank Hold

10 DB/KB Hang Power Clean + Press 

1:00 FLR/Plank Hold

8 DB/KB Hang Power Clean + Press

:45 FLR/Plank Hold

6 DB/KB Hang Power Clean + Press

:30s FLR / Plank Hold

3 DB/KB Hang Power Clean + Press

\*All Sets must be u/b\*



Accessory

2 Sets of:

50 S/A Lateral Raises Each Arm

30 S/A Banded Rows e/s



**Friday**



Athletic Development

12:00 Min to Complete 4-5 Rounds of:

2-3 Seated Box Jump

6-8 Pistol Squats or S/L squat to a box



**FULL SEND FRIDAY**

AMRAP 25

In Teams of 4 Relay for Max Rounds:

200m Run (Hard Effort)

\*During Rest Perform\*

150ft Farmer Carry (2x70/50)



Full Effort on the Runs!!

\*A Round is completed when all 4 Athletes complete a 200m run + their Farmer Carry\*



**Saturday**



Boulder Shoulders

Every 4 min x 5 sets (20:00)

15-12-10-8-8RM Close Grip Bench

3 Plyo Push-Ups

12 DB Plank Row (6/6)



Conditioning

5 Total Cycles (30:00)

1:00 Max Distance Dual KB Front Rack Carry (2x50/35)

R: 1:00

1:00 Max Distance Sled Push ((4/2) Plates)

R: 1:00

1:00 Max Cal Ski Erg (hard effort)

R: 1:00



Finisher

2-3 Sets Of:

15 Banded Y Raises w/ pause

12-15 Incline DB Bicep Curls&#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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