WODS: Jan 28 – Feb 3

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Strength
A: Push Press, review and build to a heavy 1 in 10′.
B: Push Press, 5×6@ 31×1, RAN, 80-85% of “A”.
C: 3 rounds
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup w/Plate
15/15 Bent Knee Windshield Wipers

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: 20-25 rounds, any erg
15″ RPE 7/8, 60″ RPE 5/6
C: 10′ Recovery Walk/Apnea practice

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Gymnastics
A: 10′ Cartwheel review and accumulation, aim for 15-20 reps
B: 2 rounds
30-60″ Hold
10 Lunge up
10 Tuck Up/Down
5 Forward Rolls or HS/Forward Roll
15-30″ L-Sit on floor or low rings
C: 3 rounds
5-10 “Hardstyle” Pushups
10-15 Foam Roller Plank Saw
15-20 Trunk Curlup w/Plate
15/15 Bent Knee Windshield Wipers

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: 3 rounds
Run 800m
10/10 Plate OH Walking Lunge
15 KB Swings, 1/3 BW
C: 10′ Recovery Walk/Apnea practice

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Strength
A1: Front Squat, 5×5, R30″
A2: Sumo Deadlift, 5×5, R60″
B: 3 rounds
25/25/25 3 position calf raises
5-10 GHD Raise
10/10+10″ Hold Side Crunch
1 Bent Knee Leg Lift @ 30-3010 Tempo

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: 10-15 rounds, any erg
10″ Sprint, 120″ Recover
C: 10′ Recovery Walk/Apnea practice

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: Row 5k for time
C: 10′ Recovery Walk/Apnea practice

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Gymnastics
A: High Bar Pullover review, accumulate 10-15 reps/attempts in 5′
B: High Bar Jumping Muscle Up / Bar Muscle Up practice, 15-20 Attempts in 5′
C: High Bar Support Dip, 5×5-10, RAN
D: 3 rounds
25/25/25 3 position calf raises
10-15 Foam Roller Plank Saw
10/10+10″ Hold Side Crunch
1 Bent Knee Leg Lift @ 30-3010 Tempo

Conditioning
A: 5-10′ Aerobic Prep/Nasal Breathing
B: “Erg Salad 4″
1-2-3-2-1 Minutes, 15” Switch time
1 minute cycles are any breathing/Sprint,
2 and 3 minute cycles are Nasal Breathing, RPE 7/8
Ski Erg
Bike Erg
Rower
C: 10′ Recovery Walk/Apnea practice

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 with slamball
20m Bear Crawl
5 Pushups

WOD
Cindy, Strict!
20 min AMRAP:
5 Strict Pullups
10 Strict, Honest Pushups
15 Squats

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 with slamball
20m Bear Crawl
5 Pushups

WOD
A. Snatch: review & build to a moderate single
B. Clean & Jerk: review & warmup reps

C. 12 min AMRAP: (same BB/weight both lifts)
1 Snatch
3 Clean & Jerks
30 Double Unders

Select a manageable weight for the snatch, ~85-90% or so.

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