WODS – April 2 – 8

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
Strength Work
A: Power Clean review and built to heavy single, 15′
B: 15′ EMOM, use 85% of “A”
Power Clean
2 Front Squats
C: 3 rounds
60″ Front Plank (add bands or plate resistance)
10/10 Side Plank Elbow Touch
10 Barbell Hip Thrusters, 2/3BW+

Conditioning Work
A: 4 rounds, 15′ Cap
5-10 Pullups
10-20 Pushups
15-30 Squats

B: Run, 2x800m, R5′.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
Gymnastics Work
A: Rolling Review – Shoulder/Ukemi roll, 5-10’/10-20 reps
B: Box Jump down to Quadruped recovery review
C: Combo Box Jump down to Ukemi roll
D: Handstand Review and practice, 10′ Cap
3 rounds
30-60″ inversion
10 Tuck Up/Down
5/5 Block climbs
E: 4 rounds
30″ Hanging Hollow Hold
30″ Inverted Plank/Tabletop Bridge
3-5 German Hang on Rings
5/5 Windshield Wipers

Conditioning Work
A: Erg 5′ @ RPE 6/7
B: 10 rounds, 30″” Sprint / 60″” recovery, erg of your choice – increase challenge by only nose breathing.
C: 5-10′ easy recovery work – run/erg @ RPE 5/6 to bring down HR

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
Strength Work
A: DB Push Press, build to a heavy single for both hands in 10′ – if you did 03/26/18, then start with “B” and use the same weight/next weight up
B: DB Push Press, 5×5@31×1, R60-90″
C: 4 rounds, Use weight from “B”
10/10 (per arm) DB Pericsope Lunge
10 DB Front Squats
5/5 DB Halo
5/5 Renegade Row + Pushup

Conditioning Work
A: 10 rounds, 30′ cap
15 Wallballs
10 Diagonal Knees to Elbows
5 Burpees

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
Wednesday Strength or Friday Gymnastics

Conditioning Work
A: Rowing review, focus on stroke mechanics and rate
B: Row 1000m @ RPE 6/7
C: Row 5000m for time, 25′ Cap

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
Gymnastics Work
A: 10′ Pulling Development Work
AMRAP Muscle Ups
or
5-10×3 Reverse MU Drill + Chest to Ring Pullups
or
5-10×3 Biacromial Grip Chin ups + Bar Dips
or
Pulling and Pushing development work

B: 4 rounds, 10′ cap
10/10 HS Wall Runs or 10m HS Walk
5 Forward rolls (Ukemi or Gymnastics)
4 Cartwheels
3 Narrow Stance Broad Jump Burpees

C: 3 rounds
30″ Hollow Hold
30″ Superman
30″ Front Plank with Arms Extended

Conditioning Work
A: Run or Erg 5′ @ RPE 6/7
B: “Hockey Night”
10 rounds, for reps per round
30″ AMRAP Wallballs
30″ AMRAP Slamballs
2′ Rest

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
A. Run 800m @warmup pace

B. 21-18-15-12-9-6-3 rep rounds:
Toes thru Rings (or T2B)
Wallballs 20/14 lb
KB Swings 53/36 lb
Burpees

C. 3 rounds:
30 sec Side Plank L
30 sec Side Plank R
30 sec Hollow Hold
30 sec rest

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Centration
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 15-30″/Arm
TGU, 2/2

WOD
A. Power Clean & Push Jerk: 6 x 1+1; rest 60-90 sec
notes-build thru the 6 sets

B. For max reps: (18 min)
5 min Double Unders
5 min 95/65 lb Ground to Shoulder to Overhead
3 min Double Unders
3 min 95/65 lb Ground to Shoulder to Overhead
1 min Double Unders
1 min 95/65 lb Ground to Shoulder to Overhead

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Prone Scorpion
Hamstring/Nerve Flossing