WODS: Jan 7 – 13

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: Back Squat, 10×5@BW – 1.25xBW, Aggressive stand
A2: Box Jump Up, 5×10 to Mid-thigh – Navel height.
B: 3 rounds
10 Abwheel Rollouts
20 Trunk Curlups with Plate Extension
15/15 Supine Garhammer Raise
30″ Ring or Parallel Bar Hollow Body Hold (touch big toes and inside of knees together)

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 20′ AMRAP
Any order / any rep scheme
100 KB Swings
100 (50/50) Clubbell Standing Halos
100 Heavy Rope Single Unders
10m Spiderman Crawl
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: 5-10′ Handstand review
B: 4 rounds
30-60″ Handstand hold
20m Inchworm Jumps
20m Backwards Low Bear Crawl
10m/10m Lateral Monkey Crawl
5 Seated/L-sit Rope Pullups
C: KB Front Rack Double hold for time, 1/4BW per arm

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 20′ AMRAP, or 8 rounds
40m HH Prowler Push
10 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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
Strength
A1: DB/KB Floor Press, 5×10@21×1, 1/4 BW+ Per hand, R60″
A2: Weighted Pullup, 5×5@30×0, R60″
B1: Bent Over Barbell Row, 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: Clapping Pushup, 3×5-10, R60″

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 20 rounds, any erg
10″ Sprint
60″ Recovery
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: “Kettlehell”
10 rounds, 53/35#
5/5 1 Arm Swings
10 Goblet squats
5/5 Periscope Lunges
Run 100m
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: 3 rounds
5 HSPU
10 Lunge Up to wall
10 Tuck Up to wall
5/5 Ring Hang single arm shrug

B: Handstand Walking Practice, 5-10′

C: 4 rounds
20m Backwards Low Bear Crawl
3 Burpees
20m Forwards Low Bear Crawl
Run 200m

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds
5/5 KB Clean/Press/Windmill
5 Widestance KB Good Mornings
100 Heavy Rope singles
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
1/1 TGU
10 KB Swings
5/5 KB Press

WOD
A. Every 2 minutes for 4 rounds, perform:
5/5 DB Renegade Rows from Low Bear Position (hover knees)
20-30 sec Wall Handstand

B. Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

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. Thruster: build to a heavy 5

B. For time:
9 Thrusters 65/45 lbs
1000m Row or 750m Ski
15 Thrusters 65/45 lbs
1000m Row or 750m Ski
21 Thrusters 65/45 lbs

C. 3 rounds:
30″ Hollow Body Support on P-Bar or Rings
15/15 Supine Garhammer Raises

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