WODS – 21 – 26

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Strength Work
A: Back Squat, Build to a Heavy 10/weight from 05/16/18 in 10′
B: Jumping Back Squat, 4 reps EMOM for 10′, use 50% of BW or “A”/weight from 05/16/18
C: 4 rounds
60″ Low Ring Pushup Plank
60” Wallsit
15/15 Diagonal Tuck Thrust
10/10 KB Windmill

Conditioning Work
A: Championship “Helen”
5 rounds for time
Run 400m
21 KB Swings
12 Pullups

Or

“Helen”
3 Rounds for time
Run 400m
21 KB Swings
12 Pullups

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Tuesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Gymnastics Work
A: 5-10′ Pistol Squat Practice
B: 4 rounds
5/5 Deck Squat Pistol
10m Spider Crawl
10m/10m Lateral Monkey Crawl
3/3 Cartwheels

Conditioning Work
A: 8 rounds
30″ Airdyne Sprint
30″ Rest
30″ Rower Sprint
30″ Rest
30″ KB Swing
30″ Rest
30″ Sandbag Clean
30″ Rest

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Wednesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Strength Work
A: Hang Power Snatch (Hang Power Clean), 10′ review
B: 5×5, R2′ Between Rounds
Power Snatch
Hang Power Snatch
2x OHS

or
B: 5×5, R2′ Between Rounds
Power Clean
Hang Power Clean
2x Front Squat

Conditioning Work
A: Run 800m / Row 1000m
B: 4 rounds for time
10 Pullups
20 KB Swings
30 Goblet Squats

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Thursday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Wednesday Strength or Friday Gymnastics

Conditioning Work
A: 10 Rounds
TGU Up Right
5 OH Walking Lunge Right
40m Waiter Carry Right
TGU Down Right
TGU Up Left
5 OH Walking Lunge Left
40m Waiter Carry Left
TGU Down Left

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Friday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Gymnastics Work
A: 10′ Muscle Up work
10′ AMRAP Ring or Bar Muscle Up
or
5-10×3-5 Jumping MU / Reverse MU drill
or
5-10×3-5 Strict Chest to Ring Pullup / Ring Dips
or
5-10×3-5 Strict Neutral Grip Pullup / Bar Dips
or
10′ Pulling/ Pushing Progression Work

B: 4 rounds
10 Handstands
5 Forward Rolls
5 Broad Jumps
10 Box Jumps

Conditioning Work
A: 6 rounds
30″ HH Prowler Push
30″ Burpees
Rest 3′

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
A. Wtd Chin-Ups: 2-3 reps E2MOM for 10 min. (5 sets)
—OR—
A. Pullup development work

B. Run 800m warmup pace

C. For time, fast & heavy:
21 DB Thrusters
Run 400m
18 DB Thrusters
Run 400m
15 DB Thrusters
Run 400m

Notes-choose a DB weight where you only need 1-2 brief breaks to complete the Rx’ed reps

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

Optional
Sunday

Last Sunday of month, closed – no class