WODS – Feb 12 – 18

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Strength Work
A: Deadlift, Build to a Heavy 3 in 10′ / weight you worked to on 02/05
B: Deadlift, 6×3 @ 21×1, R90″”, use 85% of “A”
C1: Wide Stance Barbell Good Morning, 4×10, up to 1/2BW
C2: GHD Raise, 4×5-8
C3: Foot Elevated Ring Row, 4×10

Alt Conditioning WOD
A: 10′ any erg @ RPE 7/8
B: 10′ any erg, 30″ sprint / 30″ easy – no stopping.

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Tuesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Gymnastics Work
A: Reverse Muscle Up Drill, 5×3
or
A: Parallel Bar Weighted Dip , 5×3-5
or
A: Pushups, 5×5-10
Focus on control throughout the movement

B: 4 rounds, 60″ AMRAP (Reps) each station, 10″ Transition between
Box Jump Up (20)
Burpee/6′ Lateral Step/Burpee (12)
Double Unders (40)
Ball Slam (20)

Alt Conditioning WOD
A: Run 1200-1600m
B: Gymnastics Work part “B”

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Wednesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Strength Work
A: Back Squat, spend 10′ Building to a heavy 3 / weight you worked to on 02/07.
B: Back Squat, 6×3 @ 21×1, work at 85% of “A”, R90″
C1: Weighted Single Arm Hanging Shrug, 4×5/5
C2: Wallsit, 4×60″
C3: Forefoot Elevated Weighted Calf Raises, 4×15/15 @21×1

Alt Conditioning WOD
A: 4 rounds (for time)
Row 500m
15 Pullups

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Thursday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Wednesday Strength or Friday Gymnastics WOD, Or

A: Run/Row 1200m/1000m
B: 9-15-21-15-9
KB Russian Swing, 70/53
Wallballs, 20/14

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Friday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Gymnastics Work
A: 5′ Kip swing review
B: 10′, accumulate
20-30 Pullups
30-50 Pushups
30-50 Knees to Elbows
C: 4 rounds
60″ Front Plank
10/10 Side Plank Leg Lift
30″ Inverted Plank
10/10 Diagonal Knees to Elbows

Alt Conditioning
A: 10′ Alt EMOM (directly into “b” at minute 11)
Even 25 KB Swings, 1/4 BW
Odd 5/5 KB Push Press
B: 10′ Alt EMOM
Even 15 Goblet Squats
Odd 5/5 Windmills

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
A. Press: 6 x 1; rest 90-120 sec
notes-try to increase weight slightly each set.

B. Partner workout, 20 rounds (10 each, alternating):
Run 100m
10 Wallballs
10 Box Jumps

One partner does a round, the other rests. At the end of your round, tag your partner and they go and you rest, etc.

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Cat/Cow, 6-10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
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
Mattress Flippers 2/2
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
A. OHS: review & practice
B. Muscle Ups or scaling: review & practice

C. 11.4 – 10 min AMRAP:
60 Bar Facing Burpees
30 OH Squats 120lb/90lb OR 95lb/55lb
10 Muscle Ups

Recovery
~5′ recovery movement (walk/jog/erg)
Down Dog / Cobra / Child’s Pose
Butterfly – 90/90
Slow Soda Cans
Banded Ankle Mulligan