WODS April 10 – 15

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Training Purpose

This week we’re finishing up this hip focused microblock. You’ll see a return of that Child’s Pose single leg raise movement, as well as a couple of other goodies. They’ll be in both the development focused and conditioning WODs.

Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Deadbug 3/3
Prone Blackburn 5
Dynamic Prone Scorpion 5/5
Quadruped Lateral Roll 2/2
Cat/Cow 6-10
Quadruped Thoracic Rotation 3/3
Push Plank Shoulder Circles, support on knuckles, 10/10
Typewriter Pushup, 3/3
Inchworm to Stand
Squat
Squat to Kneeling
Squat/Twist/Reach
Cossack
Ring Support
Hanging Shoulder Circles
Arch Hang
Pronated Grip Single Arm Shrugs
Supinated Grip Single Arm hang

WOD
Develpoment WOD
A: 3 rounds, 10′ timecap
10/10 Child’s Pose Single Leg SLR
10/10 Child’s Pose Straight Leg Fire Hydrant
10/10 Seated Straight Leg Raise, 10″ hold at end of each set.

B1: RFE Split Squat 6×5/5@4040, R30″
B2: 1/2 Kneeling Single Arm DB Strict Press, 6×5/5@2020, 1/4 BW, R30″
B3: Deadbug/Glute Bridge, 6×10@2020, R30″

Alt Conditioning WOD
A: 3 rounds, 10′ timecap
10/10 Child’s Pose Single Leg SLR
10/10 Child’s Pose Straight Leg Fire Hydrant
10/10 Seated Straight Leg Raise, 10″ hold at end of each set.

B: 3 rounds for time
1000m Row
80m HH Prowler Push
20 Wallballs

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
Diagonal Stretch
Warrior 1/2/Triangle

Tuesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Prone Blackburn 5
Dynamic Prone Scorpion 5/5
Quadruped Lateral Roll 2/2
Cat/Cow 6-10
Quadruped Thoracic Rotation 3/3
Push Plank Shoulder Circles, support on knuckles, 10/10
Typewriter Pushup, 3/3
Inchworm to Stand
Squat
Squat to Kneeling
Squat/Twist/Reach
Cossack
Ring Support
Hanging Shoulder Circles
Arch Hang
Pronated Grip Single Arm Shrugs
Supinated Grip Single Arm hang

WOD
Monday Development WOD, or
A: Sumo Deadlift, 15′ to a heavy 3
B: 4 rounds for time
10 Sumo Deadlifts, BW/ .75BW
20 Box Jumps (must be jump ups, no step-ups. Step down okay), 20/14″
300m Run (building Loop)

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
Diagonal Stretch
Warrior 1/2/Triangle

Wednesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Prone Blackburn 5
Dynamic Prone Scorpion 5/5
Quadruped Lateral Roll 2/2
Cat/Cow 6-10
Quadruped Thoracic Rotation 3/3
Push Plank Shoulder Circles, support on knuckles, 10/10
Typewriter Pushup, 3/3
Inchworm to Stand
Squat
Squat to Kneeling
Squat/Twist/Reach
Cossack
Ring Support
Hanging Shoulder Circles
Arch Hang

3x
Jump Rope 60 Singles
3 Burpees
3 Pullups

WOD
Develpoment WOD
A: 2 rounds, 10′ timecap
10/10 Child’s Pose Single Leg SLR
10/10 Child’s Pose Straight Leg Fire Hydrant
10/10 Seated Straight Leg Raise, 10″ hold at end of each set.

B: Handstand review/practice 10′
or
B: 3 rounds
30-60″ Handstand hold
10 Lunge to Wall
10 Tuck to Wall
10/10 Wall Run
10 Deadbug/Weighted Straight Arm Pullover

Alt Conditioning WOD
A: 2 rounds, 10′ timecap
10/10 Child’s Pose Single Leg SLR
10/10 Child’s Pose Straight Leg Fire Hydrant
10/10 Seated Straight Leg Raise, 10″” hold at end of each set.

B:”Baseline, Modified”
2x For time. Rest 2x the first interval
Run 400m
40 Squats
30 Abwheel/Dolly Rollouts
20 Pushups
10 Pullups

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
Diagonal Stretch
Warrior 1/2/Triangle

Thursday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Prone Blackburn 5
Dynamic Prone Scorpion 5/5
Quadruped Lateral Roll 2/2
Cat/Cow 6-10
Quadruped Thoracic Rotation 3/3
Push Plank Shoulder Circles, support on knuckles, 10/10
Typewriter Pushup, 3/3
Inchworm to Stand
Squat
Squat to Kneeling
Squat/Twist/Reach
Cossack
Ring Support
Hanging Shoulder Circles

3x
Jump Rope 60 Singles
3 Burpees
3 Pullups

WOD
Wednesday Development WOD, or
A: 40′ AMRAP @ RPE 7/8
Any order / any rep scheme
100 KB Swings
100 (50/50) Clubbell Standing Halos
100 Heavy Rope Single Unders
10m Spiderman Crawl
100m Backwards BW Sled Drag

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
Diagonal Stretch
Warrior 1/2/Triangle

Friday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Prone Blackburn 5
Dynamic Prone Scorpion 5/5
Quadruped Lateral Roll 2/2
Cat/Cow 6-10
Quadruped Thoracic Rotation 3/3
Push Plank Shoulder Circles, support on knuckles, 10/10
Typewriter Pushup, 3/3
Inchworm to Stand
Squat
Squat to Kneeling
Squat/Twist/Reach
Cossack
Ring Support
Hanging Shoulder Circles

2x with a partner
20 Medball Passes
5 Patty Cake Pushups
30″ Seated Partner OH Reach

WOD
A: 25′ AMRAP with a Partner
20 (each) Lateral Scoop toss/split stance chest pass, switch sides each pass
20 (10 each) partner Wallballs
400m Partner Medball Run

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
Diagonal Stretch
Warrior 1/2/Triangle

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Circes 10/10
Pushup Plank on Fists 30″
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Squat to 90/90 3/3
Cossack Squats 5/5
Squat/Twist/Reach 5/5
Bottom of Squat hold 30″
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5

Review Power Clean

WOD
A. Power Clean: 2 rep EMOM for 10 min
notes-start at ~70% and add weight every 2-3 mins if technique solid.

B. 9-12-15-12-9 reps for time of:
Burpees over the Bar
135/95 lb Front Squats (from the ground)
Pullups

Recovery
Lunge Reach
Deadbug Reach
Supine “T” Reach
Down Dog / Cobra / Child’s Pose
Warrior 1/2

Optional

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