WODS – July 23 – 29

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: Back Squat, 8×3 @ 21×1, RAN
B: 4 rounds
10 Ab-Wheel rollouts
5/5 KB Windmills
10 Strict T2B
10 Pushups

Conditioning Work
A: Run or any Erg, 10′ @ RPE 5-6
B: Run or Row, 3x800m or 3x1000m, rest between rounds equals round time

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, 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 Work
A: Run or Any Erg 10′ @ RPE 6/7
B: 31-25-19 for time
Wallballs
Burpees

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: Squat Clean, 20′ review and build to a heavy single
B: Squat Clean, 3×12′ EMOM, 75% of “A”.

Conditioning Work
A: 20′ AMRAP
40 KB Swings, 1/4 BW
40 Ball Slams
40 (20/20) Mountain Climbers
40 (20/20) Lateral Medball Wall Slam
40 Knees to Elbows

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
Wednesday Gymnastics or Friday Strength

Conditioning
A: Run or Any Erg, 10′, RPE 5/6, Nasal Breathing
B: 6 rounds
40m LH/HH Prowler Push
10/10 Walking Lunges
Run 200m

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: 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 Work
A: 3 rounds for time
20 Box Jumps
20 Deadlifts, 3/4-1x BW
100 Heavy Rope Singles

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
Complete 4 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:


1/2 minute – 12 shots

1 minute – 25 shots

1 1/2 minutes – 37 shots

2 minutes – 50 shots

2 1/2 – 62 shots

3 minutes – 75 shots

3 1/2 minutes – 87 shots

4 minutes – 100 shots

4 1/2 minutes – 112 shots

5 minutes – 125 shots

5 1/2 minutes – 137 shots

6 minutes – 150 shots

Use 20/14-pound ball and ten/nine-foot target.
Rest three minutes between rounds.

(Eg: one round is:
Wall balls to failure to make the milestone
rest 2 min
max reps pull-ups or Ring Rows at a set angle
rest 3 min)

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

Last Sunday of the month, gym closed