WODS – Feb 18 – 24

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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, 2×12′ EMOM, 75% of “A”
C: 3 rounds
5-10 GHD Raise (upscale with banded reach)
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: 5 rounds
Run 200m (Bike erg 500m or Row 250m if not running)
30 Wallballs
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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
Leg Swings, 10/10/10 swings forward/backward/lateral (turn knee up)
Standing Straight Leg Lifts, 10/10/10+10″ hold each
3/3 Pistols
10 Box Jump Ups, Mid thigh to hip high
B: 4 rounds
5/5 KB Windmill (upscale is seated straddle WM)
15-30″ Parallel Bar or Parallette L-Sit (upscale is straddle L sit)
15-30″ Crow Pose or Tuck Planche on Parallettes
30-60″ Hollow Hold

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 20′ AMRAP
5/5 KB Swing/ Swing Squat/ Clean/ Press /Windmill
10 Hardstyle Pushups
100 Heavy Rope Singles
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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: Deadlift, build to heavy 3 in 10′
B: 16′ Alternating EMOM
Odd 3x Deadlift, 85% of “A”
Even 3-5x Deadhang Chin-up (No Crossed legs/ankles)

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing Only
B: 20′ AMRAP
20m LH Prowler Push
20m HH Prowler Push
500m Bike Erg (200m run or 250m Row)
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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: 4 Rounds, steady pace
10 Stallbar Straight Leg lifts
5/5 Archer Pushups
10 Abwheel/Dolly Rollouts
10/10 10” Lateral Step-ups
B: 4x40m Lateral Sled Drag, 1/3rd BW, switch lead leg at 20m.

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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: 5 rounds, for time
50 Double Unders
20 Squats
10 Burpees
C: 10′ Recovery walk / Apnea Work

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

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 +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Press, 5/5
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 WOD 19.1 (TBD)

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional

Gym closed, last Sunday of the month