WODS – Dec 3 – 9

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
Strength
A: Hip/Posterior chain prep
3 rounds
10 Barbell hip thrusters, BW+
20/20 banded prone hamstring curl
20/20 Supine Hamstring SLR/Nerve Flossing

B: Deadlift, Heavy 5 in 15′

C: 3 rounds
30″/30″ Lunge Hover
15 Hanging Knee Raises
60″” Elbow Plank
60″” Wall Sit

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B:
C: 10′ Apnea cycle/recovery walking

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
Gymnastics
A: Torso Prep
3 rounds
30″ Hollow Hold
60″ Elbow 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′ Nasal Breathing Aerobic Prep, RPE 5/6
B: Row 5K for time
C: 10′ Apnea cycle/recovery walking

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
Strength
A: Push Press, heavy 2 in 15′
B: Back Squat, heavy 3 in 15′
C: 3 rounds
10 Abwheel/dolly rollouts
10/10 Sideplank Crossbody knee/elbow touch
10 Prone Weighted PVC Pullover
10 Supine Straight Arm Plate Pullover

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: “Death by 10m” – Run 10m for every minute on a running clock. stop when you can no longer match the clock.
C: 10′ Apnea cycle/recovery walking

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 5 rounds
40m Yoke or BW Barbell carry
90″ Bar Hang
10x BW RDL + Max time bar hold
C: 100 1/4BW KB swings for time, 4′ cap
D: 10′ Apnea cycle/recovery walking

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
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 Straddle Up/Downs
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′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 5 rounds
10/10 Rotational Medball slam
20 Chest pass to wall
20 Wallballs (Practice double breathing)
C: 10′ Apnea cycle/recovery walking

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
A. 18-15-12-9-6-3 reps for time:
Thrusters 75/55 lbs
alt’g DB Snatches 30/20 lbs
Toes-to-Bar

B. Thrusters (from rack): build to a 3RM
C. Partner Med Ball Sprint/Catch/Throw 600m

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
Shoulder Diamond / Centration + Stomp, 5/3
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
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m

WOD
A1. Bench Press: 3 x 5 @3010; rest 60-90 sec
A2. Double KB Front Squat: 3 x 5 @30X0; rest 60-90 sec

B. AMRAP in 15 min:
20 Pushups
50 Air Squats

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