WODS – April 15 – 21

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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
Strength
A1: Hammer Grip DB Floor Press, 4×10@2021
A2: Strict Weighted Chinup, 4×3-5@20×1
A3: 1 Arm DB Strict Press, 4×5/5@2021
B: 3 rounds,
20 KB Swings, 1/3BW
10/10 Single Arm Front Rack High Knee March, 1/3BW
5/5 Horizontal “Plate 8”, 1/5th BW plate

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3 rounds, for time
200 Heavy Rope Single Skips
5/5 Single Arm KB Burpee/Clean/Press/Front Squat, 1/4BW
20/20 Single Arm KB Front Rack High Knee March
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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
Gymnastics
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5 Handstand Forward rolls (optional, with spotter)

Conditioning
A: 5′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 10′ Building intensity on any erg – first 5′ RPE 6/7, Last 5′ RPE 7/8
Immediately into (no break, so get your water before end of 10′)
C: Erg Tabata – 8×20″ Sprint/10″ recovery
D: 5′ Recovery – immediately at the end of the last Tabata round, stay on Erg, and spin down to RPE 5/6
E: 10′ Nasal Breathing only recovery, RPE 4/5

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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
Strength
A1: DB/KB RFE Split Squat, 5×5/5@2020, 1/4BW per hand, R10″ Between Legs, R30″ Between Sets. If you can handle more than 1/2BW total, switch to using a barbell
A2: Wide Stance BB Good Morning, 5×10@20×0, 1/2BW+, R30″”.
B: 4 rounds
10/10, Flat Bench Diagonal Quadruped 1 Arm Row, 10-20% of “A”
5/5, Rotational Push Slam against wall, 8-15# Slamball
3/3 Lateral Jump Burpee

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing, RPE 5/6
B: 9 Rounds, for time, 20′ timecap
Rounds 1,4,7, Row 250m, 10/10 Plate OH Walking Lunges
Rounds 2,5,8, Bike 500m, 10 Weighted Pushups
Rounds 3,6,9, Ski 250m, 10 Toes to Bar
C: 10′ Recovery walk/Apnea practice

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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
Conditioning
A: 10′ Aerobic Prep/Nasal Breathing.
B: 1 round, Nasal breathing only, Complete each station before moving to the next, work in the order listed. Attempt each station as an unbroken set, but maintain form and RAN. work a partner(s) if necessary.
20 reps each station
Burpees
Bench Press, 1/2-3/4BW
Back Squat, 3/4-1xBW
Deadlift, 1-1.25xBW (do not drop BB)
DB Push Press, 1/5-1/4BW per hand (do not drop DBs)
Bent Over BB Row, 1/2-3/4BW
Neutral Grip Pullup
Burpees
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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

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: 3 rounds
30″ Tuck Sit/L-Sit on Parallettes
10″ Tuck Hover on Floor
10 Pike to Reverse Dolly Rollout
10 Tuck Crunch from Hollow Hold

D: 3 rounds
10 Tuck Jumps
10 Hollow Body/Kip Swing on bar
5 Floor Kip Practice

Conditioning
A: 5′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 4 rounds, with 1/2BW sandbag, 25′ Cap
20m Bear Crawl Drag
3 Burpee/Clean
10/10 Zercher Hold Step-ups
3 Burpee/Clean
20m Backwards Bear Crawl drag
C: 10′ Recovery / Apnea, RPE 4/5

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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
(Old CF PDX Benchmark Tests)

A. TGU: establish a 3RM each arm in 15 min

B. Pullups/Chinups: 1 min for max reps
—OR—
Bar Hang: max time

C. 2 rounds for time of:
5 Burpees
20m Low Handle Prowler Push (no weight)
5 Burpees
20m High Handle Prowler Push (no weight)

D. Med Ball 800m w/partner (basketball rules)

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
60″ Heavy Rope Single Unders
2/2 Lunge/Burpee

WOD
50-40-30-20-10 rep rounds:
Erg cals (you choose b/t Ski, Bike, Row, AB)
Wallballs

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