WODS: Jan 14 – 20

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Strength
A1: DB/KB Floor Press, 5×5@41×1, 1/4 BW+ Per hand, R60″
A2: Weighted Pullup, 5×3@3030, R60″
B1: Barbell Shrug, 3×10+10″ Hold on last rep, 1/2BW+, R30″
B2: DB Cuban Press, 3×10@21×1, 1/10th BW+ per hand, R30″
B3: 4 Stop Pushup, 3×5-10, R60″
C: GHD Back Extension, 3×10, RAN

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 25′ AMRAP
Run 800m
20 Burpees
20 KB Swings
20 Knees to Elbows
Run 600m
30 Burpees
30 KB Swings
30 Knees to Elbows
Run 400m
40 Burpees
40 KB Swings
40 Knees to Elbows
C: 10′ Apnea Practice / Recovery Walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Gymnastics
A: 3 rounds
30″ L-Sit Hold on Low Rings
30″ Supine Hollow Body Hold
30″ Wall Sit
30″/30″ Lunge Hover

B: 4 rounds
10 Handstands
5 Forward Rolls
5 Broad Jumps
10 Box Jumps

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds
15 Wallballs
100 Heavy Rope Singles
10 Pushups
C: 10′ Apnea Practice / Recovery Walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Strength
A1: Front Squat, 5×5, R30″
A2: Sumo Deadlift, 5×5, R60″
B: 3 rounds
25/25/25 3 position calf raises
5/5 Curtsy Squat
5-10 GHD Raise

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 4 rounds, for time
10 Sandbag Cleans
10 Sandbag Zercher Squats
200m Bag carry
C: 10′ Apnea Practice / Recovery Walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 30′ AMRAP
40m BW HH Prowler Push
40m/40m Suitcase carry, 1/3BW
2/2 Sandbag Getup
C: 10′ Apnea Practice / Recovery Walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Gymnastics
A: 5-10′ Skill review, MU and Handstand walking
B: 5 rounds, 20′ time cap
3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
10/10 Wall Runs or 10m Handstand Walking
10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
10 Superman Rocks (or 30″ Sorenson Extension)
C: 3 rounds
30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
30″ Inverted Plank
10/10 Side Plank Leg Lift
30″” Hanging L-Sit

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5′ Build to heavy single TGU per arm
C: 20′ AMRAP
5 TGU Left
10 KB Clean/Press/OHS Left
10 KB Clean/Press/OHS Right
5 TGU Right
D: 10′ Apnea Practice / Recovery Walk

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
A. Review/warmup Power Clean

B. “The Chief”
5 rounds thru below:
AMRAP in 3 min:
3 Power Cleans 135/95 lbs
6 Pushups
9 Air Squats
rest 1 min b/t rounds.

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose

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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
A. 3 rounds for reps (RAN*):
Bench Press @bodyweight/half bodyweight
Strict Pullups
Back Squats @bodyweight

*work with partners. Take plenty of rest b/t each to maximize reps done.

B. 3 rounds for time:
10 T2B
10 Burpees

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose