WODS – July 16 – 22

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 Work
A: 4 rounds, Rest 30″ between exercises and 60″ between rounds, add 2-5% increase in weight from last week
5/5 DB Split Squat @ 41×1, 1/4BW+ per hand, RFE if possible
5 Weighted Dips @ 31×1 (scaling is dips/band resisted pushup/pushup)
5 Weighted Pullups @ 31×2 (scaling is strict pullups/weighted negatives/negatives)
10 Barbell Hip Thrust @ 21×2, BW+

B: Power Clean review and build to a heavy single in remaining time

Conditioning Work
A: Accumulate in 15 minutes
Run 1600m/1 Mile
100 KB Swings
50 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

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 Work
A: Handbalance Work
Start with wrist warmup
2×10 Wrist Pushup Sequence
2×50/50/50 Flick Water Down/Out/Up

10′ Cap or 2-3 Rounds
30-60″ Inversion
10 Lunge Up
10 Tuck Up
30″ Crow or 15″/15″ One Arm Croco

B: 4 rounds
60″ Pushup Plank on low rings
30-60″ Hollow Hold
30-60″ Superman
10 Abwheel Rollouts

Conditioning Work
A: Any Erg, RPE 5/6 for 10 minutes, nasal breathing only
B: Any Erg, 20 rounds, Nasal Breathing if possible
30″ RPE 7/8
60″ RPE 5/6

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 Work
A: Snatch, Review Form and Build to a heavy 1 in 20′
B: OHS, 5×5@31×1
C: 3 rounds for time
10 Burpees
20 Wallballs
30 Mountain Climbers

Conditioning Work
A: Run/Row/Ride/Rope 5′, RPE 5/6, Nasal breathing only
B: B: 20 reps each exercise, unbroken sets if possible, nasal breathing only if possible
Goblet Squat, 1/3+BW or Front Squat, 50-60% 1RM, @21×1
DB Floor Press @21×1, 1/4 BW Per hand
Deadlift, BW, @21×1
KB Clean (20 per arm), 1/4BW
Strict Pullup (weighted)
Strict Dip (weighted)

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
Strength or Gymnastics Work

Conditioning Work
A: 5′ Double Under Practice / accumulate 100 DU
B: 10 rounds, for time
10 Wallballs
30 DU

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 Work
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: Rolling and Cartwheel reviews, 3-5′ each
C: Pistol review and practice, accumulate 20-30 per leg in 10 minutes

Conditioning Work
A: Heavy Helen
3 rounds
Run 400m
21 KB Swings, 70/53
12 Strict Pullups

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. Run 400m @RPE8/rest as long as it took you x 2

B. 3 rounds:
10 DB Power Snatch L 55/40 lbs
10 DB OH Squats L 55/40 lbs
10 L-Pullups
10 DB Power Snatch R 55/40 lbs
10 DB OH Squats R 55/40 lbs
10 L-Pullups

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
“10/10/06″

For time:
50 Box Jumps, 20”
5 Rope Climbs to 15’
50 KB Swings 53/36 lbs
50 Abmat Situps
50 (25/arm) One Arm DB Hang Power Clean 40/25 lbs
800m Run
50 Back Extensions

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