WODS – Jan 22 – 29

Anton Emery201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

Movement review

WOD
“16.4”

13′ AMRAP
“RX”
55 deadlifts, 225/155#
55 wall-ball shots 20/14#
55-calorie row
55 handstand push-ups

Scale
55 deadlifts, 135/95
55 wall-ball shots, 20/10#
55-calorie row
55 hand release push-ups

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Tuesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

Barbell Warmup

WOD
A: Hang Squat Clean review/build to heavy single in 15′.
B: 20′ Alternating EMOM
Even 3 Hang Squat Cleans, 75% of “A”
Odd 10 Barbell Rollouts

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Wednesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Development WOD
A: 3 rounds, 15′ cap
5 forward rolls
10 Jumping Deck Squats
3/3 Cartwheels
2 trips (Down and back) on Parallel Bars

B: 3 rounds, 15′ Cap, freestanding/with spot if possible
30-60″ HS Hold
10 Tuck Up/down
10 Kneeling Straight Arm Plate Pullover
5 Pike Hover/Tuck Hover

C: 100 KB Swings for time, 4′ cap.

Alt Conditioning WOD
30′ AMRAP, or 5 rounds
3/3 Sandbag Getups
5 Sandbag Clean and Press
7/7 Sandbag Russian Step-up
10 Sandbag Zercher Squats

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Thursday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Wednesday Development WOD, or

A: Hang Power Snatch, review and build to a heavy single in 15′.
B: 25′ AMRAP or 5 rounds
20 Box Jumps Ups, 24/20″
10/10 Medball Lateral Wall Slam, 14/10#
5/5 KB Snatch, 53/35#

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Friday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

Kip Swing review

WOD
Development WOD

A: 3 rounds
10 Kip Swings / Kipping Pullups
10 Hanging Hollow Hold to Knee Lift
5/5 Hollow Hold Single Arm Shrug

B: 3 rounds
3/3 Cartwheels
5 Tuck Jumps
7 Forward Rolls

C: 3 rounds,
30-60″ Handstand Hold ( Freestanding/ with spotter if possible)
10/10 Wallruns (advanced is HS walk or block climbs)
10 Freestanding Lunge up to HS

Alt Conditioning WOD
A: Any Erg, 10′ AMRAP Calories
B: 4 rounds
10 Pushups (Scaled, Basic Floor, Push to Fingertip, or Clapping)
15 Knees to Elbows (Scaled, Basic Knees to Elbows, Bent Knee Windshield Wipers)
20 Squats
25 Double Unders

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

Kip Swing review

WOD
A. Push Press/Power Clean review, build to just above working weight.
B. Run 800m @easy to medium pace.

C. 21-15-9 reps for time:
Push Press either 95/65 lbs or 135/95 lbs
Power Clean

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
Soda Can

Optional
Sunday

WOD
Last Sunday of month, closed, no class.