WODS – Dec 10 – 16

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
Strength
A: Clean and Jerk, review and build to heavy single in 20′.
B: Clean and Jerk, 2×12′ EMOM, use 80% of “A”.
C: 3 rounds
10 Abwheel Rollouts
5/5 KB Windmills
5/5 Crossbody Toes to Bar

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 20′ AMRAP
Run 200m
5 Pullups
10 Sandbag Powercleans
C: 10′ Apnea/recovery walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
A: Gymnastics
A: Wrist Prep
3 rounds
Wrist Pushup Seq
2xWrist Roller
Standing Straight Arm wrist extension/band resistance
Flick Water 40/40/40

B: Hand Balance work
2-3 rounds, 15′ timecap
30-60″ Inversion
10 Tuck up/down
10 Reverse Dolly Wheelout to Pike
5/5 Block Climb

C: Torso/Shoulder Prep
3 rounds
15/15 Foot Elevated Russian Twist
30″ Hollow Hold
30″ Superman Hold
5/5 KB armbar/Side press

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 10′ any erg , 30″ sprint/30″ rest
C: 10′ Apnea/recovery walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
Strength
A: Hip/Posterior chain prep
3 rounds
10 Barbell hip thrusters, BW+
20/20 banded prone hamstring curl
10 Wide Stance Goblet Good Morning

B: Deadlift, Heavy 3 in 15′

C: KB/DB Split Squat, 4×5/5 @ 30×0, R10″” between legs, R60″ between sets

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 20′ AMRAP
40m BW Sled Drag
60m Farmers Carry, 1/3BW per hand
80m Sandbag Carry, 1/2BW
C: 10′ Apnea/recovery walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 3 rounds
Row 500m
Run 400m
200 Heavy Rope Single Unders
C: 10′ Apnea/recovery walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
Gymnastics
A: Torso Prep
3 rounds
30″ Hollow Hold
60″ Low ring Pushup Plank
15″/15″ Side Hollow/crunch
15″ Low Ring Hollow Plank (arms extended as far forward as possible, hollow hold body shape)

B: 10′ Bar Pullover/forward roll work

C: 5′, accumulate 10-20 High Bar Support Dips

D: 10′ Rolling review work
20-30 rolls, forward, ukemi, lateral, cartwheels.

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 5 rounds for time
10 Barbell Thrusters, 1/2 BW
10 Overbar Burpees
C: 10′ Apnea/recovery walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
A. KB Armbar: 2 x 5-10 breaths/side, moderate weight; RAN

B. AMRAP in 20 min w/partner:
P1 – Row or Ski Erg 500m
P2 – amrap Turkish Get-Ups ~1/4 bwt. while partner ergs

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
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
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
Bear Crawl 20m
Pushup x5
Squat x5
Burpee x2

WOD
Eva
5 rounds for time:
Run 800m
30 KB Swings 70/53 lbs
20 Pullups

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose