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 Oct 12th:**



**Week 10/10 - Strength & Endurance - TEST WEEK**



**101226 - Monday:**

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

**Power Clean and Jerk 1RM**

**In a 15:00 Window:**

**Every \~2min, work up in singles. Start around 70%, take 3 real attempts at the top end.**



**R: 5min, then to into "Grace"**



**B. Conditioning**

**"Grace"**

**For time:**

**30 Clean + Jerk (135/95)**

**L2: 60% 1RM**

**\*8:00 Cap.**



**C. Accessory:**

**(2-3 Sets of)**

**10/10 DB Walking Lunges**

**60ft / 60ft banded lateral walk**

**:20s side plank (R)**

**\*no rest b/t rounds**





**101326 - Tuesday:**



**Strength / Power (Upper/Push)**

**Every 2:30 x 4 Sets;**

**8-10 Close Grip Bench Press @ 60%-65%**

**6/4 Cal Ski/Row Sprint (power)**

**\*all out on erg\***



**A. Conditioning**

**Every 5m x 5 Sets (25:00)**

**Buy-in: 500/450m Row or Ski**

**\*AMRAP remaining time\***

**7 Push-Up**

**5 TTB**

**3 Burpee Bar Taps (6in target)**

**RX+ = 3 RMU/BMU/Butterfly Pull-ups**



**(Score = total # of rounds in 25min)**



**Accessory:**

**2-3 Sets of:**

**15-20x Banded tricep extensions**

**15-20x Straight arm Banded pull downs**

**15-20x Banded Face Pulls**



**101426 - Wednesday:**

**A. Strength Endurance (Test)**

**For Max Reps in 1:30**

**BB Back Rack Reverse Lunges**

**RX: BW**

**L2: 3/4 BW**

**Sub: DB / KB**



**Conditioning:**

**In Teams of 3:**

**22:00 Max Cal Echo Bike**

**\*Alt Every 15/12 Cals\***

**\*150ft Farmer Carry after each transition\***

**Every 4min: 4 synchro burpee (team)**

**\*including min 0\***



**Score: Cals on Bike**





**C. Optional Accessory:**

**A1. Copenhagen Plank - 2-3x 20-30sec Hold / Side; Rest As Needed**

**A3. GHD Sorenson Hold - 2-3x 40-60sec Hold; Rest As Needed**





**101526 - Thursday:**



**A. Upper Body Pump**

**EMOM 8 (:30/:30)**

**1. Max Dips / HSPU / (skill of choice)**

**2. Max Double-Unders**



**R: 2min**



**EMOM 8 (:30/:30)**

**1. Max Reps DB Bench (50/35)**

**2. Max Box Jump Overs (24/20)**



**R: 2min**



**EMOM 8 (:30/:30)**

**1. Dual KB Hang Clean + Press (50/35)**

**2. Echo Bike (arms only)**



**R: 2min**



**Accessory:**

**30-20-10**

**- Med Ball Russian Twists**

**- DB Bent Over Row (50/35)**

**- Plate Front Raises (25#/15#)**





**101626 - Friday:**

**A. Strength**

**Every 3min x 5 Sets**

**3 Deadlift @ 70% (build)**

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

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

**---**

**B. Full Send Friday (Solo Effort)**

**50/40 Cal Bike**

**500m Row**

**Goal: \< 4:00**



**Accessory:**

**2-3 Sets of:**

**20 Spanish Squats**

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







**C. Optional Accessory:**

**A1. Dumbbell Bicep Curl - 2-3x 8-12 Reps; Rest 30sec**

**A2. Band Overhead Tricep Extension - 2-3x 12-15 Reps; Rest 90sec**




**101726 - Saturday Throwdown:**

**A. Team Workout (Teams of 3)**

**For Time - 40:00 Cap:**

**12x 100m Run Relay (4/4/4)**

**120 Cal Ski/Row/Bike**

**50 Synchro Reverse Lunges**

**10 Synchro Push-ups**



**9x 100m Relay (3/3/3)**

**100 Cal Ski/Row/Bike**

**40 Synchro Reverse Lunges**

**20 Synchro Push-ups**



**6x 100m Relay (2/2/2)**

**80 Cal Ski/Row/Bike**

**30 Synchro Reverse Lunges**

**30 Synchro Push-ups**



**3x 100m Relay (1/1/1)**

**60 Cal Ski/Row/Bike**

**20 Synchro Reverse Lunges**

**40 Synchro Push-ups**



**400m Team Run**

**40 Cal Ski/Row/Bike**

**10 Synchro Reverse Lunges**

**50 Synchro Push-ups**

Lifting

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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.
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WOD (Arvada)

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