WODS – Feb 11 – 17

Anton Emery201 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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Strength
A: Clean and Jerk, review and build to a heavy 1, 15′
B: C&J, 2×10′ EMOM, 75% of “A”
C: 3 rounds
5-10 GHD Raise
10-15 Barbell Hip Thruster, BW+
5-10 (per leg) 1 Leg KB RDL. 1/5BW

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 3 rounds, for time
Row 1000m or Bike 2000m
10 Double KB Squat Clean and Press
10 Burpees
C: 10′ Recovery walk / Apnea training

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Gymnastics
A: 3 rounds, wrist and shoulder prep work
2x Wrist roller
Wrist Pushup Seq
30/30/30 Flick water
30″ Seated Max OH reach

B: 3 rounds, 15′ time cap
30-60″ Handstand hold
10 Lunge up/Tuck down
10 Straddle Up / Tuck Down
10 HS Shrugs

C: 3 rounds
30″ Hollow Hold
30″ Superman
10+10″” hold (per side) Hollow Hold Side Crunch
5/5 Front Plank to Side Plank Bottom Leg Swing Through

Conditioning
A: 5-10′ Aerobic Prep, Nasal Breathing only
B: 6 rounds, choose a weight and stick with it.
20m LH Prowler Push, +90/+50/+30#
20m HH Prowler Push +90/+50/+30#
25/25 Lateral Hurdle Hops
C: 10′ Recovery walk / Apnea Work

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Strength
A: Back Squat, 8x@31×1, R90″
B: TGU, 30 reps @ 1/4BW, 15′ Timecap

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 20′ AMRAP
20m BW Backwards Sled Drag
20m BW Forwards Sled Drag
100m 1/2 BW Sandbag carry
20 KB Swings, 1/4 BW
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: “Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time, no rest
Ski Erg / Climber
Rower
Bike
Make the 10s and 5 a full sprint
C: 10′ Recovery Walk/Apnea practice

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Gymnastics
A: Rolling review and accumulate 15-30 roll variations, 15′
B: Cartwheel review and accumulate 10-15 per side, 10′
C: Accumulate, in 10′
25-75 Hardstyle pushups
15-50 Deadhang pullups
50-150 Squats

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: “Erg Salad Part 3″
1-2-3-2-1 Minute AMRAPS, 30″” Break between ergs
Ski-erg or climber
Airbike
Rower
C: Recovery/Apnea walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
Open 18.1
AMRAP in 20 min:
8 T2B
10 DB Hang Clean & Jerks 50/35 lbs
14/12 cal Row (any Erg ok)

Scaled version:
8 Hanging Knee Raises
10 DB HC&J 35/20 lbs
14/12 cal Row/Erg

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll

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
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
10/10 Heel Elevated Lunge

WOD
CF PDX old benchmark #4:

A. Power Clean: build to a heavy single in 8 min
—2 min rest, then:
B. Power Clean: amrap in 8 min @90% of “A”
C. Broad Jump: 3 attempts at max distance
D. HH Prowler Push: 80m for time, 135/185 lbs (outside)

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Tricep/Lat foam roll