WODS – July 2 – 8

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
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)
25 KB Swings, 1/3 BW+

B: Double KB Front Rack Hold for time, 1/4BW per hand, aim for 3’+

Conditioning Work
A: 4 rounds, 60″ AMRAP Each station
Double Unders
1 Arm KB Swings
Lunges
Pushup Plank Shoulder Taps
Rest

B: Strength Work part “B”

Recovery
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: 10′ Muscle Up Work
10′ AMRAP Ring Muscle Ups
or
5-10 rounds of 3-5 reps each
Chest to Ring Pullups/Ring Dips
or
Pullups/Dips
or
10′ Pullup/pushup development

B: 4 rounds
15-30″ Crow Pose or Croco hold
10 Reverse Dolly Rollout or Zombie Press
30-60″ Hollow Hold
60-90″ Low Ring Pushup Plank

Conditioning Work
A: run 800m/row 1000m @ RPE 6/7
B: 15 rounds, any erg, attempt this nasal breathing only
15″ Sprint
60″ recovery
C: (Optional) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.

Recovery
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
July 4th!

In teams of 4, for time
Complete in order written. Team member 1 begins and completes first station before team member 2 starts, etc.
Team members move forward to next station as the team member in front of them completes the station.

Station 1: Row 500m
Station 2: 15/15 KB Clean/Press/Front Rack Squat, 1/4BW
Station 3: 20 Box Jump Burpees
Station 4: 50 Wallballs

When team member 4 clears the last station, entire team runs 800-1600m as a last person burden carry run with a 8# Slamball

Recovery
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 Work
A: Power Clean review and build to a heavy single in 15′.
B: Power Clean, 3 reps EMOM for 10′, 75% of “A”.
C: 3 rounds
10 Bent Over Barbell Rows, 60% of “A”
10 Abwheel rollouts
5/5 KB Armbar, 1/4bw (Hit position/stability, rollout and switch arms each rep)

Conditioning Work
A: 21-15-9 for time
Barbell Thruster, 95/65#
Over Bar Burpee
B: (Optional) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.

Recovery
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: Single Arm hanging work for 10′
Accumulate 50/50 Single Arm Hanging shrugs – bar, ring, rope.
B: 4 rounds
10 Jumping Deck Squats / Deck Squat to Tuck HS
5/5 Pistols
30″ L-sit

Conditioning Work
A: Run/Row 800m/1000m @ RPE 6/7
B: Run 3x800m, R5′, or Row 3x1000m, R5′, Attempt with Nasal Breathing only
C: (Optional) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.

Recovery
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
+
barbell/Power Clean warmup

WOD
Run 1 mile
then, 3 rounds of:
30 Burpees
4 Power Cleans 155/105 lb
6 Front Squats 155/105 lb
then, Run 1 mile

Or, beginner version:

Run 800m
then, 3 rounds of:
20 Burpees
4 Power Cleans 75/55 lb
6 Front Squats 75/55 lb
then, Run 800m

Recovery
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
A. KB Swing ladder: perform 6 perfect swings at each weight, building up from light to the heaviest weight you can use with good form. Take plenty of rest b/t weights as they get heavier.

B. 10 rounds of: (30′ total)
1 min AMRAP – 10 Burpees, then max reps heavy KB Swings 70/44 lb in time remaining.
rest 2 min b/t each round.

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension