WODS – April 17 – 22

admin201 Workouts of the Week%s Comments

Training Purpose

You’ll see that the Child’s Pose straight leg raise and the fire hydrant moves have been shifted into the warmup. We’re going to give them a run for the next 8 weeks, and see if we can work on your active hip mobility.

A fair amount of the work that we’ve been doing recently was to share some ideas about posture, and how it affects our power output in the gym and our general, everyday life. Beside the deadbugs, can you figure out what else has been in the warmups and cool-downs that’s been aimed at your general posture?

Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Dead Bug 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Circles 10/10
Typewriter Pushup 3/3
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Boot Strappers 10
Child’s Pose SLR 10/10
Child’s Pose SL Firehydrant 10/10
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5

WOD
Development WOD
A1: RFE Split Squat, 4×5/5@ 4040, R10″, 1/4 BW per hand
A2: Wide Stance GM, 4×5@4040, R10″, 1/2+BW
A3: GHD Raise, 4×3-5@2020, R10″
A4: DB Floor Press, 4×5@4040, R90″
B: Double KB Front Rack hold for time, 1/4BW per hand

Alt Conditioning WOD
A: Row 1000m @ RPE 7/8
B: Row, 15′ for distance. EMOM dismount and do 5 wallballs

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
“Tactical Frog” with ext rotation
Diagonal Stretch
Warrior 1/2/Triangle

Tuesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Dead Bug 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Circles 10/10
Typewriter Pushup 3/3
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Boot Strappers 10
Child’s Pose SLR 10/10
Child’s Pose SL Firehydrant 10/10
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5

WOD
Monday Development WOD, or
A: Deadlift to a heavy 3 in 15′
B: Deadlift, 5×5@31×1, 75% of “A”
C: Airdyne/Assault Bike “Tabata”
D: Run/Row/Ride/Rope 5-10′ (as time allows) at a recovery pace, RPE 5-6.

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
“Tactical Frog” with ext rotation
Diagonal Stretch
Warrior 1/2/Triangle

Wednesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Dead Bug 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Cirlces 10/10
Typewriter Pushup 3/3
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Boot Strappers 10
Child’s Pose SLR 10/10
Child’s Pose SL Firehydrant 10/10
Ring Support 30″
Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5

Run 400m

WOD
Development WOD
A: Pistol Squat review/development work, 10′
or
A: Pistol Squat, 5×5/5, R30″, add weight if possible.
B: 4 rounds
10 Arch Hang (or 5 Butterfly Pullup)
10 Ring Row Face Pull
10/10 KB Windmills
10 Pendlay Rows, 1/2 BW
10 DB Bicep Curls, 1/5+ BW per hand

Alt Conditioning WOD
A: 10 rounds for time, 40′ Timecap
100m Run
10 KB Swings, 1/4 BW
10 Pushups
10 Squats

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
“Tactical Frog” with ext rotation
Diagonal Stretch
Warrior 1/2/Triangle

Thursday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Dead Bug 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Circes 10/10
Typewriter Pushup 3/3
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Boot Strappers 10
Child’s Pose SLR 10/10
Child’s Pose SL Firehydrant 10/10
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5

Run 400m

WOD
Wednesday Development WOD, or
A: Rope Climb review, 5′
B: 4 rounds for time
3 Rope Climbs / 21 Rope Hanging Knee to Elbows
60 Double Unders
9 Burpees
12 KB “Taters”, 1/4 BW/

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
“Tactical Frog” with ext rotation
Diagonal Stretch
Warrior 1/2/Triangle

Friday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Dead Bug 3/3
Log Rolls 3/3
Cat / Cow 6-10
Quadruped Thoracic Rotation 5/5
Pushup Position Shoulder Circes 10/10
Typewriter Pushup 3/3
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Boot Strappers 10
Child’s Pose SLR 10/10
Child’s Pose SL Firehydrant 10/10
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5
Wrist Pushup Seq
PVC Pass Through

2x w/ partner
30″ Seated OH Max Reach
5 Patty Cake Pushups

WOD
A: Handstand review, 5-10″
and/or
A: 4 rounds
30-60″ Handstand Hold against wall
10 Lunge to wall (or free standing)
10 Tuck to wall (or free standing)
30″ Tuck Sit Hold on Parallettes (or) 60″ Tuck Sit hold on Parallel Bars
10/10 Single Arm Hanging L-Sit Shrug (or) 10″/10″ Single Arm Hang (or) 10/10 hanging hand switches

C: 3 rounds
Side Plank Top Leg Lifts, 10/10 @ 3030
Front Plank Band row, 10/10 @ 3030
Supine Garhammer Raise, 30
McGill Trunk Curlup, 15

Recovery
Down Dog / Cobra / Child’s pose
Prone Blackburn
“Tactical Frog” with ext rotation
Diagonal Stretch
Warrior 1/2/Triangle

Optional
Saturday Scott Special, Rowing Team Alternate Workout

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: 1 rep EMOM for 8 min
notes-start at ~75-80% and add weight every 2-3 mins if technique solid.

B. Partner workout – 3 rounds for reps:
1 min Back Squats 135/95 lbs
rest 1 min while partner goes
1 min Pushups
rest 1 min while partner goes
1 min Power Cleans 135/95 lbs
rest 1 min while partner goes

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

Optional

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