WODS – Feb 5 – 11

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: Back Squat, spend 10′ Building to a heavy 3.
B: Back Squat, 6×3 @ 21×1, work at 85% of “A”, R90″.

C1: Bent Over Barbell Row, 4×10, R10″
C2: Calf Raises, 4×15/15/15, R10″
C3: Child’s Pose SLR, 10/10, R30″

Conditioning Work
A: 5 rounds, 60″ AMRAP each station
Heavy Rope Singles
Burpees
KB Swings
Airbike or Ski Erg
Rest

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: Choosing the most difficult version that you can do multiples of, 10′ Time Cap, Accumulate
30 Strict Pullups
50 Pushups
50 Knees to Elbows

B: 3 rounds
Hollow Hold 30″
Superman 30″
Plank 60″
Ring Support 30″

C: 3 rounds
Wallsit 60″
Bottom of Pistol Hold, 15″/15″
Reverse Dolly Rollout, 10

Conditioning Work
“Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint

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: Deadlift, Build to a Heavy 3 in 10′
B: Deadlift, 6×3 @ 21×1, R90″”, use 85% of “A”
C1: 4x 3-5 GHD Raise
C2: 4x 10-15 Barbell Hip Thruster, 50% of “A”
C3: 4x 15-20 Shrugs, 1/4BW+ per hand – if you are exceeding more than 1/2BW total, you can use the trap bars.
C4: 4x 10 Abwheel or Dolly Rollouts

Conditioning Work
A: 5 rounds (for time)
10 Pullups
20 Wallballs
Run 400m

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
Gymnastics Work
A: 5 rounds
3-5 Strict L-Sit Chest to Bar Pullups
5/5 Archer Pushups
5 Diamond Pushups
10 Pike Press on Box
10/10 KB Windmill
10/10 Bar Hanging Side Crunch

B: 10′ Pistol Squat review

Conditioning Work
“Sledbag”
30′ AMRAP, Any Rep scheme / Any order
200m Backwards BW Sled Drag
400m 1/2 BW Sandbag Carry
10 Sandbag Zercher Squats
20/20 Single Arm KB Swing, 1/4 BW

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
A: Review movements / select DB weight, then 5′ run/rope/erg
B: “18.0”

RX
21-15-9
DB Snatch, 50/35#
Over DB Burpee – Burpee must be a 2 foot jump back and 2 foot jump forward (no steps). Jump over DB must be 2 footed and lateral / inline with DB

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. Wtd Chin-Ups: 3 x 2-3; rest 2 min
—OR—
A. Pullup developmental work, 3 sets.

B. AMRAP in 20 min:
10 C2B Pullups
15 Pushups
20 alt’g Pistols (scale to Box Pistols or Walking Lunges)
after every 3rd round, Run 400m

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. Front Squat: build to a heavy single (not max); then 3 x 3 @70-75% of that.

B. 22-16-10 rep rounds for time:
DB Snatches (alt’g) 50/35 lbs or 35/25 lbs (scaled)
Box Jump-Overs 24″/20″

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