WODS: Jul 30 – Aug 5

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
Strength
A: Clean and Jerk, 20′ review/warmup/build to heavy single
B: 10x High Pull from Hang @ 110% of “A”
C: Back Squat, 10×2 @ 50% of 1RM or 1/2BW, R30″, speed on the way up.

Conditioning
A: Run/Erg 5-10′ @ RPE 5/6, nasal breathing only, if wearing an HR monitor, build up to Z2/3 in this time.
B: Back Squat, 4×10@2020, R40″, 50% 1RM or 1/2BW. No pauses during these sets, sets must be unbroken.
C: 4 rounds
60″ each
Low Ring Pushup Plank
Sorenson Back Extension
Lunge Hover

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Tuesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
Gymnastics
A: 10′ Muscle Up Work
10′ AMRAP Bar Muscle Up
or
5-10 rounds of 3-5 reps
Reverse MU Drill/Chest to Ring Pullups
Pullup/Dip
Pullup/Pushup Progression work

B: Back Bridge/Arch Mobility work
4 rounds
10 Wallslides
10 Wall Angels
1/1 3″ FRC Shoulder CARS
60″ Cat/Cow

C: Torso Control work
3 rounds
30/30″ GHD Side Plank
10 Abwheel Rollout
30″ Hollow Hold

Conditioning
A: Run/Erg 5-10′, RPE 5/6, Nasal Breathing Only
B: Row 1000m, RPE 7/8
C: Row Tabata
D: Row 1000m, RPE 6/7

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Wednesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
Strength
A: Snatch, 20′ Review/Warmup/Build to Heavy 1
B: OHS, 5×5, R90″
C: 4 rounds
5 Box Jump Up, mid thigh or higher
10 Wall Slides
10 Prone Weighed Reverse Grip Passthrough

Conditioning
A: Run/Erg 10′, RPE 5/6
B: 4 rounds, for time
12 Pullups
21 KB Swings 1/4 BW
Run 400m

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Thursday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
Conditioning
A: Run/Erg 10′ RPE 5/6
B: 20-30 rounds, any erg
10″ Sprint
30″ Recovery

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Friday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
Gymnastics
A: Handbalance work, 10′
2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides
10 Wall Angels
3/3 20-30″ FRC Shoulder CARS
5 Backbend wall walkdown

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Static Back Extension Hold
60″ Inverted Plank

Conditioning
A: run 800m or row 1000m @ RPE 6/7
B: Rope Climb review, 10′
C: 20 rounds
2/2 Rope Hanging Pullup
5 Rope Hanging Knees to Elbows
5 Pushups

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
A. Warm up Press. Push Press, Push Jerk

B. Partner workout: (partners can split the barbell reps however they wish)
Run 800m together
42 Strict Presses 95/60 lbs
Run 800m together
42 Push Presses 95/60 lbs
Run 800m together
42 Push Jerks 95/60 lbs

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
Sidelying Windmills, 3/3
Deadbug, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Banded Standing Pallof Press, 5/5

WOD
“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Recovery
(Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension