WODS – July 9 -15

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: Power Clean review and build to a heavy single in 15′.
B: 5×5, 85% of “A”, r90″ between rounds
Power Clean
Hang Power Clean
2x Front Squat
C: Push Press, 3-5′ Warmup up, 5×3, R90″”, aim for same weight as “B”

Conditioning Work
A: 30′ AMRAP/10 rounds (Nasal Breathing only if possible)
10 Pullups
20 Pushups
30 Ballslams

(Optional, both WODs) 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

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 Bar 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
10 Pike Press on Box

Conditioning Work
A: 5′ Any erg

B: “Erg Salad Part 3″
1-2-3-2-1 Minute AMRAPS, 30” Break between ergs
Ski-erg or climber
Airbike
Rower

(Optional, both WODs) 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
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)
10 Barbell Hip Thrust @ 21×2, BW+

B: 100 KB Swings for time, 4′ cap, 1/4BW+

Conditioning Work
A: 5 rounds, 20′ Cap
5 Double KB Clean and Alternating 1 Arm Press
5 Double KB Front Squat
5/5 Renegade Row w/Pushup
10/10 Rear Mace Pendulum Swing
B: 10′ EMOM
10 Wallballs
5/5 Diagonal Squat Thrusts

(Optional, both WODs) 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

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 Strength or Friday Gymnastics

or

Conditioning Work
A: 10′ Run/Row/Ride @ RPE 6/7, Nasal breathing only
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)

(Optional, both WODs) 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: Handstand Development Work, 10′
2-3 Rounds
30-60″ Inversion
10 Lunge Up to Wall
10 Tuck Up/Down to Wall
10 Supine Plate Pullover

B: 4 rounds
30″ Tuck or L-Sit (or, 5 Tuck Sit to Crow on floor)
30″ Hollow Hold
30″/30″ Lunge Hover
30″ Bottom of Pushup hover

Conditioning Work
A: Row 4×30″ @ RPE 7/8, R90″. Jump rope in rest period.
B: Row 4×15″ @ RPE 9, R90″. 10-20 Concentric only WB, 20/14# in rest period
C: Row 500m for time.
D: Slamball/Medball TGU, 10/10

(Optional, both WODs) 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

WOD
For time:
Run 1 mile
21 Thrusters 95/65 lbs
21 Pullups
Run 800m
15 Thrusters 95/65 lbs
15 Pullups
Run 400m
9 Thrusters 95/65 lbs
9 Pullups

(can sub 1000m, 750m, 500m row)

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
3 rounds for time: (aka: “Sept. 5th, 2004”)
21 Knees to Elbows
21 KB Swings 53/36 lb
21 Pushups
3 Rope Climbs to 15’
21 Box Jumps, 20”/14”
21 Back Extensions
50m Walking Lunge

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