WODS – April 6 – May 30

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
Strength Work
A: Deadlift, build to a heavy 3 in 10′
B: Deadlift, 3 reps EMOM for 10′, 85% of “A”
C: 4 rounds
10 Dolly Hip Bridge/Heel Slide
10 Bent over Barbell Rows
60″ Pushup Plank on Low Rings
10 Abwheel rollouts

Conditioning Work
A: 5-10′ Any Erg
B: 3 rounds any Erg (you may choose a different erg each round)
3′ @ RPE 7/8
60″ @ RPE 9
Rest/Recovery @ RPE 5/6 3′

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
Gymnastics Work
A:4 rounds
3/3 Ring Archer Pullups
5/5 Typewriter Pushups
7/7 Pistols

B: 3 rounds
60″ L-Sit on Rings
60″ Front Plank

Conditioning Work
A: 4 rounds, for time
3 Sandbag getups
5 Bearhug Sandbag Squats
5/5 Sandbag Walking Lunge

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
Strength Work
A: Back Squat, build to a heavy 5 in 10′
B: Back Squat, 6×8-10, 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: 3 rounds
2′ BW Sled Drag
60″ Airdyne Sprint

immediately into
B: 3 rounds
2′ Farmer’s Carry, 1/3 BW per hand
60″ AMRAP Wallballs

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
Wednesday Strength or Friday Gymnastics Work

Conditioning Work
A: Run 1 Mile
B: 15′ AMRAP
2 Pullups
4 Pushups
6 Squats

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
Gymnastics Work
A: 4 rounds
30-60″ Handstands
10 Tuck Up
10 Lunge Up
10 Supine Plate Pullover
10 Pike Press Lift on Box

B: 4 Rounds
5 GHD Raise
5/5 Single Leg Lateral Box Jump Up
10 Barbell Wide Stance GM

Conditioning Work
4 rounds
500m Row
20 KB Swings, 1/4 BW
5 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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

WOD
A. Power Clean: build to a heavy single
B. Running build-ups

C. 5 rounds:
Run 200m @90%+
rest 1 min
5 Power Cleans @80-85%
rest 1 min

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
Prone Weighted Blackburns, 5/5

2x
3 Burpees
40m Side Skip

Muscle Up Scaling

WOD
For time, 20’ cap:
100 alt’g DB Snatches 50/35 lb
80 cal Row
60 Burpees
40 Muscle-Ups

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