WODS – Dec 25 – 30

admin201 Workouts of the Week

Training Purpose
Monday

WOD
Gym Closed

Tuesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Hollow Body Hold 30″
Front Plank 60″
Side Plank 30″/30″
Superman Hold 30″

WOD
A: 30 Weighted Pullups, 5′ timecap
or
A: 5′ Pullup development work

B: Rowing form review, 5′.

C: 4 rounds for time
Row 500m
10 Burpee Box Jump Over (knee height)

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Wednesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Hollow Body Hold 30″
Front Plank 60″
Side Plank 30″/30″
Superman Hold 30″

WOD
Development WOD
A: 3 rounds (freestanding is an option), 10′ cap
30-60″” Handstand hold (work on body alignment and active hands)
10 Tuck Ups
10 Tuck Downs (can be combined with the Tuck ups)
10 Abwheel/ Dolly rollouts

B: 4 rounds
20 KB Swings
5/5 KB Clean and Press
10/10 KB Russian Twist
10/10 Front Plank KB Pullthrough

Alt Conditioning WOD
A: 3 rounds, 10′ cap
10/10 Sandbag Russian stepups (knee height)
10 Sandbag squats

B: Development WOD part B

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Thursday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Hollow Body Hold 30″
Front Plank 60″
Side Plank 30″/30″
Superman Hold 30″

WOD
Wednesday Development WOD, or

A: 15′ AMRAP
5 Thrusters, 95/65#
250m Row
20/20 Mountain Climbers

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Friday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Hollow Body Hold 30″
Front Plank 60″
Side Plank 30″/30″
Superman Hold 30″

WOD
A: 3 rounds
10 Lunge Up
10 Tuck downs
10/10 Wallruns

B: 6 rounds
15 Pushups
10 KB “Taters”
5 Pullups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5
Wrist Pushup Seq

WOD
A. Power Clean: review; build to a double above your weight for part “B”

B. AMRAP in 14 min: (14.4)
60 cal Row
50 T2B
40 Wallballs 20/14 lb to 10’/9′
30 Power Cleans 135/95 lbs
20 Muscle-Ups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose

Optional
Sunday

WOD
Last Sunday of month; gym closed