WODS: April 8 – 14

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
Strength
A: Back Squat
Option 1 – 5×5 @ 85% 3RM or 75-80% of 1RM
Option 2 – 5×2-3 @ 85-88% of 1RM

B: 3 rounds
5/5 Landmine Single Leg RDL, 1/4BW+BB
5/5 Heel Elevated Step-Up, 1/4BW per hand
5/5 DB Front Heel Elevated Lunge, 1/5th-1/4BW Per hand
40m BW+ Petersen Sled Drag

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 3 rounds for time
Row 500m or Bike 1000m
10 Burpee/Double KB Clean 1/5th BW per hand
10 Pullups
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
Gymnastics
A: Wrist Prep, 3x or 5′ cap
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x or 5′ cap
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Kneeling/Elbow supported tricep stretch

C: Rolling Review – Forward and Ukemi style rolls, 10′ Or 15-20 reps

D: Cartwheel Review – 15-20 reps each side, 10′ Cap

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 4 rounds, 60″ AMRAP or reps listed, 15″ transition between stations
100 Heavy Rope Crossover skips
5/5 Lateral roll/Burpee
15 Squat/Thrust/Set with Slamball
25 Ballslams
Rest
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
Strength
A: Power Clean review and build to a heavy 1, 15′
B: 10′ EMOM, 1/2BW barbell
Power Clean
Lunge Right
Lunge Left
Front Squat
C: 3 rounds, 10′ cap
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup w/Plate
15/15 Bent Knee Windshield Wipers

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: 20-25 rounds, any erg
15″ RPE 7/8, 60″ RPE 5/6
C: 10′ Recovery Walk/Apnea practice

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Thursday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
Conditioning
A: 5′ Aerobic Prep/Nasal Breathing
B: 5 rounds, 60″ for distance or Reps per station, 15″ turnover between stations
Standing Rope Pull Sled Drag, 1/2BW
Sandbag Carry, 1/2 BW
Suitcase Carry, 1/3BW
Double KB Front Rack High Knee March, 1/4BW per hand
Bike or Ski Erg
C: 10′ Recovery Walk/Apnea practice

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Friday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
Gymnastics
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling review, 5-10′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5 Handstand Forward rolls (optional, with spotter)

Conditioning
A: 10 Aerobic Prep/Nasal Breathing Only
B: 6 rounds
2 trips LH/HH Prowler Push/Sprint
10 Squats
10 Knees to Elbowsx
C: 10′ Recovery/Apnea practice

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
A. Strict Press: 3 x 5; RAN
B. Push Press: 3 x 3; RAN

C. 3 rounds:
5 Push Presses @80% of your best triple
10 Pushups
20 unbroken Wallballs
rest 3 min b/t rounds (while partner goes; share a bar)

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
20m Low Bear Crawl
20m Backwards Bear Crawl
10m Pushup Plank Crawl

WOD
For time:
Run 800m
20 TGU @1/4 bwt
Run 800m
20 Sandbag Cleans @1/2 bwt
Run 800m
20 Back Squats @bwt

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch