WODS – Feb 4 – 10

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 +
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: 3 rounds
2/2 TGU
5/5 KB Clean/Press/Windmill

B: Back Squat, 5×5@31×1, R90″

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 30′ AMRAP
40m BW Backwards Sled Drag
40m BW Forwards Sled Drag
80m 1/2 BW Sandbag carry
60″ Ring Support
C: 10′ Apnea cycle/recovery walking

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: Wrist Prep 3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold
Straight Arm DB Wrist Extension/Flexion x10

B: Torso Prep
3x
60″ Front Plank on Low Rings
15-30″ L-Sit Hold on Low Rings
30″/30″ Side Plank
15″ Tuck Hover on Low Rings
20 Trunk Curlups
15/15 Garhammer Raises

C: Muscle Up Work
10′ Muscle Up Work/ Push/Pull development
Work on rings. Focus on clean turnout from shoulder in support.

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: Row 1000m
C: “Tabata” Row. Work at RPE 9+ each round
C: 10′ Apnea cycle/recovery walking

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: Push Press, review and build to a heavy 1 in 10′.
B: Push Press, 5×7@ 31×1, RAN, 75-80% of “A”.
C: 3 rounds
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup w/Plate
5-10/5-10 Crossbody Knees to Elbows

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: 20′ AMRAP
5/5 TGU with Dynamax/med ball
10/10 Split Stance Wallballs
10/10 Lateral Scoop pass to wall
10 OH Wall Slam
C: 10′ Recovery Walk/Apnea practice

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: 10′ Aerobic Prep/Nasal Breathing
B: DB Bench Press, 4×5@4040, R40″, 1/4BW per hand
Rest 5 minutes
C: Back Squat, 4×5@4040, R40″, 1/2BW or 50% 1RM
D: 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: 10’ timecap
Accumulate 25-75 Hardstyle Pushups and 100-150 KB Swings

B: Rope Climb review and climb, 10′, aim for 5 climbs to 20′.

C: Shoulder/Torso work, 3x
30″ Bench Elevated Triceps Stretch
30″ Ring or Pbar L-sit hold
20 Trunk Curlups
15/15 Supine Garhammer Raises
10/10 Side Plank Straight Leg Lift

D: Handbalance work, 2x
30-60″ inversion
10 Headstand or Bench elevated Pike Press negative
10/10 Wallruns

Conditioning
A: 10’ timecap
Accumulate 25-75 Hardstyle Pushups and 100-150 KB Swings
B: 5 rounds
100 Heavy Rope Single Unders
10 Deck Squat Burpees
10/10 Rotational Medball Slam

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
A. DB Snatch: review and warm up

B. Partner workout – 5 rounds (each):
Run building loop
16 alt’g One Arm DB Snatch 50/35 lbs
10 Pullups
rest b/t rounds while your partner goes

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
A. warmup & prep all movements

B. AMRAP in 14 min: (14.4)
60 cal Row*
50 T2B
40 Wallballs 20# to 10’/14# to 9’
30 Cleans 135/95 lbs or 115/65 lbs
20 Muscle Ups

*stagger start if needed, 5 go at a time.

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