Arvada

Our WOD class is a coach-led workout that blends strength, skill, and conditioning into one efficient session. While we are not a CrossFit gym, this class incorporates similar elements such as Olympic lifting, gymnastics-style movements, and functional conditioning.

You can expect barbell work, skill development (like pull-up progressions), and challenging workouts that are scalable for all levels. The focus is on moving well, learning new skills, and pushing intensity in a structured, coached environment.

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**WOD Programming Week of August 24th: **

**Week 3/10 - Strength & Endurance**



**082426 - Monday:**

**A.** **Strength** 

Clean

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0-10

12min EMOM 

Min 1-3 - 4 TnG Cleans

Min 4-6 - 3 TnG Cleans

Min 7-9 - 2 TnG Cleans

Min 10-12 - 1 Clean

\*\*Build by Feel\*\*

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12-15

Rest / Transition

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15-21

Every 90sec x 4 Sets

4 Front Squat @ 70% / RPE 7-8

\*Focus on Squat Speed\*



**B.** **Conditioning** 

7min AMRAP 

7 Thrusters (95/65) 

7 Pull-Ups 



**C. Optional Accessory:**

A1. Copenhagen Plank 

2-3x 20-30sec Hold / Side; Rest As Needed

A2. Side Plank Clamshell Hold  

2-3x 20-30sec Hold / Side; Rest As Needed

A3. Single Leg Wall Sit 

2-3x 20-30sec Hold / Side; Rest As Needed




**082526 - Tough Tuesday:**

**A. Conditioning** 

6 Rounds 

400m Weighted Run 

15 Dbl DB or KB Hang Clean and Jerk (35s/25s)

15 Toes to Bar

15 Box Jump Over - Step Down (24"/20")

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40min Cap. 

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Run Options: Sandbag or Medball or Unweighted based on athlete experience and equipment availability. 



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**082626 - Wednesday:**

**A. Strength:**

3 Sets 

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8-12 Russian KB Swings @ HEAVY

Rest 15sec

4-6 Dumbbell Vertical Jumps 

Rest 15sec 

2-3 Bounding Broad Jumps 

Rest 90-120sec

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10min Cap 




**B. Conditioning:**

20min EMOM

Min 1 - 20sec Echo Bike

Min 2 - 20sec Row

Min 3 - 20sec Echo Bike

Min 4 - 20sec Ski 

Min 5 - Rest 

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For Large classes have athletes pair up and start at the 0:00 and the 0:30. They will have 10sec to switch spots.  



**C. Optional Accessory:** 

A1. SA Bottoms Up Cary - 2-3x 60' Carry / Side @ Light & Slow; Rest As Needed

A2.  Elbow on Knee Shoulder External Rotation - 2-3x 12 Reps / Side @ Light & Slow; Rest As Needed



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**082726 - Thursday:**

**A. Sweat Day**

3 Total Rounds 

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1000m Run

Then:

2 Rounds 

100' Walking Lunges (BW) 

25 Wall Balls (20/14)

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35min Cap. 



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**082826 - Friday: “Functional Friday”**

**A. Strength:**

Bench Press 

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Establish 1RM 

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10min Cap 



**B. Accessory:**

20min EMOM

1- 2-3 Rope Climbs 

2-  12-16 Alternating DB Push Press (50s/35s)

3- 16-20 GHD Sit-Ups or V-Ups 

4- 120' KB Front Rack Carry or Sandbag Bearhug Carry

5- Rest




**C. Optional Accessory:** 

A1. Scap Push-Up on Elbows

2-3x 12 Reps @ Light & Slow; Rest As Needed

A2.  Dumbbell Front Raise 

2-3x 12 Reps @  8 RPE; Rest As Needed

A3.  Dumbbell Lateral Raise

2-3x 12 Reps @ 8 RPE; Rest As Needed





**082926 -  Saturday Throwdown: **

**A. Partner Workout:** 

8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

20 Alt DB Snatch (50/35) (RX+ 70/50)

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Then:

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8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

16 Goblet Reverse Lunges (50/35) (RX + Alt Pistols)

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Then:

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8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

5 Burpee Pull-Ups (Rx+ 5-10 BMU)

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Partners Alternate Full Rounds. 

Target Time: \~ 1:30-1:45 Per Round.

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 (Arvada)

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