WODS – April 1 – 7

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
Strength
A: Deadlift, build to heavy 3 in 10′
B: 10′ Alternating EMOM
Odd 5x Deadlift, 85% of “A”
Even 3-5x Deadhang Chin-up (No Crossed legs/ankles)
C: 3 rounds
Flat Bench Diagonal Quadruped 1 Arm Row, 10/10, 10-20% of “A”
Rotational Push Slam against wall, 5/5, 8-15# Slamball
GHD Back Extension, 3

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 20′ AMRAP
40m LH Prowler Push
40m HH Prowler Push
500m Bike Erg (200m run or 250m Row)
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
Gymnastics
A: Wrist Prep, 3x or 5′ cap
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x or 5′ cap
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Seated Straight Leg OH reach, 30″

C: Handstand Practice, 3x or 15′ cap, Freestanding with Spotter if possible
30-60″ Inversion (cumulative).
10 Lunge Up/Tuck Down
10 Tuck Up/Straddle Down
30″ Hollow Hold

D: Rebounding Depth Jump, 15 total. Start from knee high box, landing box is mid thigh to hip height.

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 5 rounds
20 KB Swings, 1/4 BW
10 Pushups
20 Squats
10 Pullups
100 Heavy Rope Single Unders
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
Strength
A: Back Squat, if you did this on 03/25, aim for 2-5% more
Option 1 – 5×5 @ 85% 3RM or 75-80% of 1RM
Option 2 – 5×2-3 @ 85-88% of 1RM

B: 4 rounds
5/5 Landmine Single Leg RDL, 1/4BW+BB
5/5 1/2 Kneeling/Lunge KB Halo
5/5 DB Front Heel Elevated Lunge, 1/5th-1/4BW Per hand

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 20′ Alt EMOM
Even: 4 Box Jump Over Burpees, Mid Thigh Box
Odd: 5 Wall Walks
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Thursday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Slamball
Knees to Elbows
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Friday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
Gymnastics
A: Wrist Prep, 3x or 5′ cap
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x or 5′ cap
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Kneeling/Elbow supported tricep stretch

C: Rolling Review – Forward and Ukemi style rolls, 10′ Or 15-20 reps

D: Cartwheel Review – 15-20 reps each side, 10′ Cap

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: Jackie, in Reverse. For time
30 Pullups
50 Empty Barbell Thrusters
1000m Row

C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
A. Strict Press: 5 x 5,3,3,2,1; rest 2 min

B. On a 10 min timer, 10 rounds:
5 Pullups
10 Pushups
15 Air Squats
then, in any time remaining, Row for max cals.

Score = reps done + cals, if any.

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

WOD
A. Power Clean: 5 x 5,3,3,2,1; rest 2 min

B. At aerobic pace (nasal breathing if possible):
Run 800m
50 alt’g KB Jumps/Vertical Jumps
Run 800m

C. Front & Back Scales practice

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch