WODS – Dec 24 – 30

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
1/1 TGU
10 Goblet Squats
15 KB Swings

WOD
A: 10′ review movements

B: “12 Days of Christmas”
12′ AMRAP
1 Run – 100m
2 Turkish Get-Ups (1/arm)
3 Ring Dips/Dips/Pushups
4 KB Push Presses (2/arm)
5 Arch Hangs
6 KB Swings
7 Goblet Squats
8 Knees to Elbows
9 Box Jumps
10 Double Unders (or attempts)
11 Burpees
12 Plate Overhead walking Lunges 45/25lbs

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

Tuesday

Closed – Happy Holidays!

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
1/1 TGU
10 Goblet Squats
15 KB Swings

WOD
Strength
A: Back Squat, 10×2, 41×1, RAN.
B: 3 rounds
5/5 Stiff Leg/ Single Leg DB/KB RDL
5/5 Goblet Cossack Squat
5/5 Concentric Shrimp Squat

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 3 rounds
100 Heavy Rope Singles
Row 1000m
30 Wallballs
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
1/1 TGU
10 Goblet Squats
15 KB Swings

WOD
Conditioning
A: A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 30′ AMRAP
40m 2xBW Yoke or 1xBW Barbell Carry
40m Seated BW Rope Pull Sled Drag
40m 1/2 BW Suitcase Carry, switch hands at 20m.
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
1/1 TGU
10 Goblet Squats
15 KB Swings

WOD
Gymnastics
A: 4 rounds,
30″ Seated Max OH reach
10 HS Shrug
5 HSPU Negatives @ 40-0

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

Conditioning
A: 5′ Aerobic prep/nasal breathing, RPE 5/6
B: “Hockey Night in Canada”
10 rounds
30″ AMRAP Wallballs
30″ AMRAP Ballslams
2′ Rest
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
1/1 TGU
10 Goblet Squats
15 KB Swings

WOD
5 rounds for time:
Run 400m
15 Thrusters 75/55 lbs
10 Burpees

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

Optional
Sunday

Closed, last Sunday of the month.