WODS – Jan 21 – 27

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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
Strength
A: Deadlift, build to a heavy 3 in 15′
B: Deadlift, 5×3@ 21×1, 90-100% of “A”, RAN
C: 3 rounds
5-10 GHD Raise
10-15 Abwheel Rollout
15-20 Trunk Curlup
15/15 Garhammer Raise

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3x1000m Row for time, Rest half of interval time
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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
Gymnastics
A: High Bar Pullover review, accumulate 20-30 reps/attempts in 10′
B: High Bar Support Dip, 5×5-10, RAN
C: 3 rounds
5-10 GHD Raise
10-15 Abwheel Rollout
15-20 Trunk Curlup
15/15 Garhammer Raise

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 20′ AMRAP
Bear Crawl 20m
20/20 Lateral Hurdle Hops
5 Broad Jumps
10 DB Thruster/Burpees
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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
Strength
A: Push Press, review and build to a heavy 1 in 10′.
B: Push Press, 5×5@ 31×1, RAN, 80-85% of “A”.
C: 3 rounds
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup
15/15 Garhammer Raise

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3 rounds for time
Run 600m (Twice around building)
20 KB Swings, 1/3BW
15 Pullups
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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds for time
Sandbag getup to standing, then 40m carry, then get down, Left
5 Sandbag Clean and press
10 Sandbag Zercher Squat
Sandbag getup to stand/40m carry/get down Right
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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
Gymnastics
A: Handstand review and wrist warmup
B: 3 rounds, 10′ cap
30-60″ Hold
10 Lunge up
10 Tuck Up/Down
5 Forward Rolls or HS/Forward Roll
3-5 HS Pushup
C: Cartwheel Practice, 10-20 reps
D: 3 rounds
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup
15/15 Garhammer Raise

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 2 rounds
Run 800m
20 Burpees
30 KB Swings
40 Wallballs
C: 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
2/2 Mattress Flippers
20m Bear Crawl
5 Pushups

WOD
“DT”
5 rounds for time:
12 Deadlifts 155/105 lbs
9 Hang Power Cleans 155/105 lbs
6 Push Jerks 155/105 lbs

Scaled weights: 135/95 or 115/75

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

Optional
Sunday

Last Sunday of month, closed – no class