WODS: Feb 25 – March 3

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
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: 3 rounds
5/5 Sidelying KB Sidepress/Armbar
5/5 Seated External DB Rotation
5/5 Cuban Press
5/5 KB Bottoms Up Press

B: Push Press, 5×5@ 31×1, RAN.

C: 2-3 rounds (time remaining)
10-15 Abwheel or Dolly Rollout
5 Arch Hang to Front Lever
5/5 Single Arm hanging shrug

Conditioning
A: 10′ Aerobic prep/nasal breathing only, RPE 5/6
B: 5 rounds, 60″ AMRAP or reps listed each station
10 Burpees
20/20 Lateral Hurdle Hops
15 Tuck Jumps
20/20 High Knees in place
Rest
C: 10′ Cooldown/recovery walk, Apnea practice

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
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: Bar muscle-up/Jumping Bar muscle-up review and practice, 10-15 reps, 5-10′.
B: Bar muscle-up to forward roll, 10-15 reps, 5-10′
C: Bar pushup, 10-20 reps, 5-10′
D: 3 rounds (time remaining)
30″ Hollow Hold
30″ Sorenson Back Extension on GHD
30″ Hollow Hold Parallel Bar or Ring Support
10 Pbar or Ring Knee Lifts

Conditioning
A: 10′ Aerobic prep/nasal breathing only, RPE 5/6
B: 20′ Any erg time trial – choose an erg, do the 10′ warmup on it, and then 20′ for max cal/distance
C: 10′ Cooldown/recovery walk, Apnea practice

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
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: Snatch, review and build to heavy single in 15′
B: Snatch, 2×10′ EMOM, 75% of “A”
C: Overhead Squat, 5×5@21×1, RAN, use 50-75% of “A”, focus on control and balance.

Conditioning
A: 10′ Aerobic prep/nasal breathing only, RPE 5/6
B: “Nancy”
5 rounds for time
400m Run
15 OHS 95/65#
C: 10′ Cooldown/recovery walk, Apnea practice

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
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: 10′ Aerobic prep/nasal breathing only, RPE 5/6
B: 3 rounds for time
10 Double KB Clean/Front Squat
20/20 Mountain Climbers
100 Double Unders
C: 10′ Cooldown/recovery walk, Apnea practice

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
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: Rolling review. Forward, shoulder, backward shoulder rolls. 15-30 reps, 10′
B: Cartwheel review and practice, 10-20 reps, 10′
C: Handstand/HSPU review and practice, 10-30 reps, 10′

Conditioning
A: 10′ Aerobic prep/nasal breathing only, RPE 5/6
B: 20′ AMRAP
10 Sandbag Cleans
100m Sandbag Carry
3 rope climbs to 20′ / 10 rope hanging knees to elbows
C: 10′ Cooldown/recovery walk, Apnea practice

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
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 19.2 (TBD)

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

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 +
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
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
A. Power Snatch + OH Squat: 6 x 1+3; rest 2 min
notes-build slowly thru the sets.

B1. OHS: 3 x 10,8,6 @2111; rest 1 min
note-use ~50%1RM.
B2. KB Swing – 1/3rd bwt: 3 x 15; rest 1 min
B3. T2B: 3 x amrap(-1) unbroken; rest 1 min

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