WODS – April 16 – 22

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Strength Work
A: Back Squat, build to a heavy 5 in 10′
B: Back Squat, 5×8-10, use 75-80% of “A”, RAN
C: 3 rounds
60″ Front Plank (add bands or plate resistance)
60″ Wallsit
10 Barbell Hip Thrusters, BW+

Conditioning Work
A: 10 rounds for time, 20′ cap
5 Pullups
10 Pushups
15 Squats

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Gymnastics Work
A: Handstand Work, 10′ cap
3 rounds
30-60″ HS Hold
10 Lunge Up to HS
10 Tuck Up/Down

B: Rolling Drills, 10′
Practice Forward/Ukemi rolls
Practice/review Backward rolls

C: 10′ Pulling Work
AMRAP Muscle Ups
or
5-10×3 Banded Muscle Up Drills/ Ring Dips
or
5-10×3 Neutral Grip Chest to Bar Pullups / Pbar dips
or
Pullup/Pushup development work

Conditioning Work
A: 15′ AMRAP
5/5 Split Stance Wallball
10/10 Lateral Medball Wall Slam
20 Knees to Elbows

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Strength Work
A: Barbell Push Press, review and build to a heavy 3 in 10′.
B: Barbell Push Press, 8×3@90% of “A”, RAN
C: 4 rounds
10 Bent Over Barbell Row, 1/2BW+
10 Goblet Good Mornings
5/5 KB Windmills, 1/4 BW
5/5 Clubbell Halos

Conditioning Work
A: 20 Rounds, any Erg
30″ Sprint/60″ Recovery

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Wednesday Strength Work or Friday Gymnastics Work

Conditioning Work
A: 30′ AMRAP
100m Farmer’s Carry, 1/3 BW per hand
100m HH BW Prowler Push
100m BW Sled Drag

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Gymnastics Work
A: 5 rounds
40m Low Bear Crawl
40m Backwards Low Bear Crawl
4 Broad Jump Burpees
5/5 Diagonal Knees to Elbows
10/10 Hanging Handswitches

Conditioning Work
A: “Nancy”
5 rounds for time
Run 400m
15 OHS, 95/65

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Partner workout: (one works at a time, share the reps anyway you wish)
60 DB Thrusters 35/25 lb (20/10 lb scaled)
60 T2B (Hanging Knee Raises scaled)
Run 600m together
40 DB Thrusters 35/25 lb (20/10 lb scaled)
40 T2B
Run 400m together
20 DB Thrusters 35/25 lb (20/10 lb scaled)
20 T2B
Run 200m together

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

Optional
Sunday

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
Standing Pallof Press, 5/5

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
A. Bench Press: technique review, then 5 x 5 @40X0; rest 2 min

B. 3 rounds for time:
21 Pushups
3 Rope Climbs to 15′

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