WODS – April 23 – 28

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
15 KB Swings
3 Burpees

WOD
Strength Work
A: Deadlift, build to a heavy 3 in 10′
B: Deadlift, 3 reps EMOM for 10′, 85% of “A”. Concentric only, drop the bar each time
C: 4 rounds
5 Nordic Hamstring or GHD Raise
10 Bent over Barbell Rows
60″ Pushup Plank on Low Rings
10 Abwheel rollouts

Conditioning Work
A: Run 1 mile
Rest 5′
B: 15′ AMRAP
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
15 KB Swings
3 Burpees

WOD
Gymnastics Work
A: 10′ Kip Swing practice / development. Accumulate 30-50 Kip Swings/Kipping assisted movements in this time
B: 10′ Pistol Squat practice / development.
C: Handstand practice / development
3 rounds, 10′ cap
30-60″ hold
10 Lunge Up
10 Tuck Up/Down
10/10 Wall Run or handstands walking

Conditioning Work
A: 10-20-30-40-30-20-10
KB Swings, 1/5th BW
Lateral Hurdle Hops

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
15 KB Swings
3 Burpees

WOD
Strength Work
A: TGU, heavy single per arm in 10′
B: 4 rounds, use a KB 2 weight classes below “A”
3/3 TGU
5/5 Clean and Press
10/10 1 Arm KB Front Rack Squat
C: Double KB Front Rack hold for time

Conditioning Work
A: Any Erg
15 Rounds, 60″ work / 60″ recovery. If you have an HR, work zones should be in Z3/4, with the goal of recovering to Z2 while moving in recovery period.

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
15 KB Swings
3 Burpees

WOD
Wednesday Strength Work / Friday

Conditioning Work
A: Rowing form review
B: 3 rounds for time
Row 1000m
5 Sandbag Burpee Squat Cleans

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
15 KB Swings
3 Burpees

WOD
Gymnastics Work
A: 3 rounds,
3 strict pullups @ 0333
5 pushups @ 4440
10 squats @ 5550

B: 4 rounds
30″ L-Sit Hold on floor
15″ Crow Pose
10″ Toes to Bar Hold

Conditioning Work
A: 20′ AMRAP
50 Double Unders
40 (20/20) Mountain Climbers
30 KB Swings
20 (10/10) Lunges
10 Burpees

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
15 KB Swings
3 Burpees

WOD
A. “Med Ball Mile”
With a partner, Sprint/Stop/Catch/Throw a Medicine Ball for 1 mile. The partner with the ball MUST NOT move forward while holding the ball. Perform a high effort throw to your partner, then sprint ahead and stop quickly, turning to receive the ball. If the ball touches the ground at any point, both partners must stop and perform 10 Burpees before continuing.

B. Every man for himself, 15-10-5 rep rounds for time, sprint pace effort:
KB Swings @~1/3 bwt.
Burpees

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

Optional
Sunday

Last Sunday of month, closed – no class.