WODS – April 9 – 15

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
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, 3-5 breaths per arm

2x (conditioning crew do this after first run)
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Strength Work
A: DB Push Press, build to a heavy single for both hands in 10′ – if you did 04/04/18, 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
10 Crush Grip DB Pressout
5/5 1 Arm DB OHS
10 Supine Plate Pullover
10/10 Diagonal Knees to Elbows

Conditioning Work
A: Run 800m
B: 10 rounds, 25′ cap
3 Pullups
5 Pushups
10 Squats
C: Run 800m

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

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

B: 4 rounds, 10′ cap
10 Elevated Pike Press (on box or bars/rings)
5 Forward rolls (Ukemi or Gymnastics)
4 Cartwheels
3 Narrow Stance Broad Jump Burpees

C: 3 rounds
10/10 Seated/Foot Elevated Medball Russian Twist
10 GHD Hip Extensions
30″ Front Plank with Arms Extended

Conditioning Work
A: 5′ Erg warmup, RPE 6/7
B: 20 rounds, any erg, you may rotate through various machines
15″ Sprint
60″ recovery

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Strength Work
A: Back Squat, build to a heavy 5 in 10′
B: Back Squat, 5×8-10, use 70-75% of “A”, RAN
C: 3 rounds
60″ Front Plank (add bands or plate resistance)
5/5 Copenhagen Hip Adduction Drill
10 Barbell Hip Thrusters, BW+

Conditioning Work
A: 20′ AMRAP, any rep scheme/any order
50/50 1 arm KB Swings, 1/4BW
15 Goblet Squats
100 Heavy Rope Singles

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Wednesday Strength or Friday Gymnastics, or

Conditioning Work
A: 50-40-30-20-10 for time
Double Unders
KB Swings
B: Row/Ride/Run 5-10′ recovery

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
Gymnastics Work
A: 4 rounds
30″ Hanging Hollow Hold
30″ Inverted Plank/Tabletop Bridge
3-5 German Hang on Rings
5/5 Windshield Wipers

B: 4 rounds
5 Box Jump ups, Hip Height
5 Split Stance Broad Jumps/Landing, Body Length+

D: Handstand Review and practice, 10′ Cap
3 rounds
30-60″ inversion
10 Tuck Up/Down
5/5 Block climbs

Conditioniong Work
A: Erg or Run, 5′ @ RPE 5/6
B: 2x Erg “Tabata”.8×20″”sprint/10″recovery. Rest 5 minutes between.
Program your erg for a 20″” work/10″” recovery interval.
Do one interval to establish your working speed.
Then perform 8 more intervals at that pace or faster.
Do not game this work
C: Erg or Run/Jog/Walk, 5-10′ @ RPE 5/6

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
A. Technique review; warmup the 3 lifts to just above work weights for “B”

B. 2 rounds for quality reps:
2 min Strict Press 115/75 lb (65/45 lb)
1 min rest
2 min Front Squat 155/105 lb (75/55 lb)
1 min rest
2 min Deadlift 225/155 lb (115/75 lb)
1 min rest

(scaled weights)

C. Run 800m @RPE 7/8

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
Front Plank 30″
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
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, 3-5 breaths per arm

2x
3-5 Pullups
5-10 Pushups
10-15 Squats

WOD
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. For time:
30 Box Jumps 24”/20”
30 Wallballs 20/14 lb
30 cal Ski or Row (ski if possible)
30 steps Periscope Lunge L 30/20 lbs
30 Burpees
30 steps Periscope Lunge R 30/20 lbs
30 Double Unders

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