WODS: Dec 31 – Jan 6

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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

WOD
Strength
A1: DB/KB Floor Press, 4×10@21×1, 1/4 BW+ Per hand, R60″
A2: Weighted Pullup, 4×5@30×0, R60″
B1: Bent Over Barbell Row, 3×10+10″ Hold on last rep, 1/2BW+, R30″
B2: DB Cuban Press, 3×10@21×1, 1/10th BW+ per hand, R30″”
B3: Clapping Pushup, 3×5-10, R60″

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing, RPE 5/6
B: 15-20 rounds, any erg
15″ RPE 7/8, 60″ Recover – RPE 5/6
C: 10″ Apnea work/recovery walk, Nasal Breathing

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

Tuesday

New Year’s Special!

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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

WOD
Strength
A1: Deadlift, 5×10@BW – 1.25xBW, Aggressive Pull, Concentric only (drop the bar on each rep)
A2: Box Jump Up, 5×10 to Mid-thigh – Navel height.
B: 3 rounds
10 Abwheel Rollouts
20 Trunk Curlups
15/15 Supine Garhammer Raise
30″ Ring or Parallel Bar Hollow Body Hold (touch big toes and inside of knees together)

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing, RPE 5/6
B: 10′ Build to a heavy 1 TGU per arm
C: 30 TGU for time, 2 weight steps below “B”, 15′ timecap
D: Double KB Front Rack hold for time, 1/4 BW per hand, aim for 3′
E: 10″ Apnea work/recovery walk, Nasal Breathing

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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

WOD
Conditioning
A: 10′ Aerobic Prep/nasal breathing, RPE 5/6
B: 5 rounds, 60″ each station, AMRAP or reps listed, 15″ switch over time
20 Wallballs
15 Ball Slams
25 KB Swings
10 Burpees
20/20 Lateral Hurdle Hops

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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

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

B: 4 Rounds
30″ L-Sit on Rings
30″ Bottom of Pushup Hover
30″/30″ Lunge Hover
60″ Wallsit

Conditioning
A: 5′-10′ Aerobic prep/nasal breathing, RPE 5/6
B: Row, 6x500m, R3′.
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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

WOD
For time:
Run 800m
9 Cleans/Power Cleans @155/95 lbs
Run 600m
15 Cleans/Power Cleans @115/75 lbs
Run 400m
21 Cleans/Power Cleans @85/65 lbs

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

2x
Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Bear Crawl 10m/10m

WOD
A. Hang Power Snatch: 6 x 3; RAN – build as you go

B. AMRAP in 10 min:
12 Hang Power Snatches 65/40 lbs
10 Pushups

C. 3 rounds:
10 Kip Swings
5/5 KB Windmills
5/5 KB Halos

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