WODS: Dec 17 – 23

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 +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
Strength
A: Back Squat, 8×3, 41×1, RAN.
B: 3 rounds
5/5 Stiff Leg/ Single Leg DB/KB RDL
15″/15″ Bottom of Pistol hold
5/5 Goblet Cossack Squat

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 10 rounds, for time
Row 250m
5 Burpees
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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
Gymnastics
A: 3 rounds, 10′ timecap
10/10 Child’s Pose Single Leg SLR
10/10 Child’s Pose Straight Leg Fire Hydrant
10/10 Seated Straight Leg Raise, 10″ hold at end of each set.

B: 3 Rounds
30″ L-Sit on Rings
30″ Bottom of Pushup Hover
30″/30″” Lunge Hover
60″ Wallsit

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: Row, 3x1000m, R5′
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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
Strength
A: Clean and Jerk, review and build to heavy single in 15′.
B: Clean and Jerk, 3×12′ EMOM, use 80% of “A”.
C: 3 rounds
10 Dolly Reverse Rollout
5/5 KB 1/2 Kneeling Windmills
5/5 Crossbody Knees to Elbows

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 4 rounds with a 1/4BW KB
5/5 TGU
15 Goblet Squats
25 KB Swings
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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: For time (15′ Cap)
50 Wallballs
50 KB Swings
50 Burpees
50 Knees to Elbows
50 (25/25) Single Arm KB Press
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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
Gymnastics
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′ Aerobic prep/nasal breathing, RPE 5/6
B: 10-20-30-40-30-20-10
Forward Hurdle Hops
Foot Elevated Russian Twist
Lateral Hurdle Hops
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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
A. Back Squat: build to a little above bodyweight (or the load you’ll use in part C)
B. OH Squat: build to a little above 1/3rd bodyweight (or the load you’ll use in part C)

C. On a running clock:
0:00′ – 20 Back Squats @bwt.
5:00′ – Run 800m @95%
13:00′ – Tabata Squats (8 x 20″ on/10” off)
21:00′ – Run 800m @95%
29:00′ – 20 OH Squats @1/3bwt.

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
FLR/Push +
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
10 Barbell RDL
5 Hang Power Shrug
5 Hang High Pull
5 Hang Power Clean
5 Front Squats
5 Press/Push Press

WOD
A1. Zercher Squats: 3 x 5: rest 1 min
A2. DB Renegade Row w/pause & hover: 3 x 5/5 @3210; rest 1 min

B. “DG” – AMRAP in 10 min:
8 T2B
8 DB Thrusters 35/25 lb/hand
12 steps DB Walking Lunge 35/25 lb/hand

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