WODS – Dec 4 – 10

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Squats

WOD
A: Handstand against Wall review, 5′.

B: 4 rounds
30″-60″ Handstand Hold against wall
10 Tuck Up to Wall
10 Handstand Shrugs
10 Plate Pullovers

C: 4 rounds for time
15 KB Swings
10 Squat Thrusts
5 Pullups

Alt Conditioning WOD
A: Erg 5-6′ @ RPE 6-7
B: 20′ EMOM
Ski-Erg
Rower
Airbike

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Tuesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

WOD
Monday Development WOD, or

A: Front Squat, 6×3, R90″,
B1: RFE Split Squat, 4×5/5 @ 31×1, R10″
B2: GHD Raise, 4×5, R30″
B3: Pendlay Row, 4×10, R60″

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Wednesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

WOD
Development WOD
A: 2 rounds
10 Lunge up to Wall
10 Tuck Up to wall
10 HS Shrugs

B: 3 rounds
60″ Plank
10/10 Side Plank Leg lifts
30″ Ring L-Sit
10/10 Supine Windshield Wipers

C: 3 rounds
15 Wallballs
10/10 Lateral Ball Slam
20/20 Mountain Climbers

Alt Lifting WOD
A: Deadlift, 8×3, RAN, start @ 75% 1RM and build from there
B1: TGU, 4×3/3, R20″
B2: KB Goblet Good Morning, 4×10, R30″
B3: Single Leg KB Deadlift, 4×5/5

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Thursday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

WOD
Wednesday Development WOD, Or

40′ AMRAP, Any Rep Scheme/Any Order
200m BW Sled Drag
200m Sandbag Carry
30 Sandbag Front Squats

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Friday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

WOD
A: 3 Rounds
30-60″ Handstand
10 Lunge Up to Wall
10 Tuck Up to Wall
10/10 Wall Run

B: Single Arm “Helen”
3 rounds for time
Run 400m
21/21 Single Arm KB Swing
12 Pullups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

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/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
+
Warmup Deadlift & HPC

WOD
Partner chipper workout, one works at a time except on runs. Split the reps as desired.

Run 400m together
50 Burpee Pullups
50 Deadlifts @average bwt.
50 Box Jumps 24″/20″
50 Pushups
50 Hang Power Cleans @1/2 average bwt.
50 Burpees
Run 400m together

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Optional
Sunday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug

WOD
A. Weighted Chin-Ups: 5 x 5,4,3,2,1; rest 2 min

B. AMRAP in 20 min:
3 Rope Climbs
30 Double Unders
30 Walking Lunges

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing