WODS: June 11 – 17

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, 10′ Warmup to working weight
B: Back Squat, 5×5. 75% of 1RM or 88% of 3RM
C: 4 rounds
5 GHD Raise
10/10 Single Leg KB/DB RDL, use 10% of 1RM/20% od 3RM per hand
15 Abwheel Rollout
20 KB Swing, 1/3 BW

Conditioning Work
A: Row 1000m @ RPE 6/7 (fast warmup)
B: 4 Rounds, for individual round times
Row 500m
15 Burpees
Rest 60″
C: Row 1000m @ RPE 5/6

Recovery

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: Handstand practice and positioning review
3 rounds
30-60″ HS
10 Tuck Up/Down
10 Supine Plate Pullover
30″ Hollow Hold
30″ Superman Hold

B: Handstand Walking Practice
Accumulate 100/100 Wall Runs or 60m freestanding Handstand walking in 5′

C: Forward roll practice, 10′.

Conditioning Work
A: 30′ AMRAP
Run 100m
10 Burpees
10 Box Jumps
10 KB Swings, 1/4 BW

Recovery

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: Deadlift, 10′ Warmup to working weight
B: Deadlift, 75% of 1RM or 88% of 3RM
C: 4 rounds
5 Bent Over Barbell Rows, 45% 1RM or 60% 3RM Deadlift. Deadlift the bar and enter the row position by hinging/eccentric DL.
10 Heel Elevated Goblet Cyclist Squats, 1/4 BW
15 Weighted Calf Raises, 1/4 BW Per hand
30″/30″ Lunge Hover

Conditioning Work
A: Run 800m
B: 15′ AMRAP
10/10 1 Arm KB Swing
20 Goblet Squats
30 Low Lateral Hurdle Hops
40 Step Ups, 20″

Recovery

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 Work

Conditioning Work
A: “The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Recovery

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′ Rope Climb practice, foot free drills
B: Accumulate in 10′
50 Rope Hanging Pullups
100 Rope Hanging Knees to Elbows
C: 4 rounds
10 Ring Dips
30″ Ring L-Sit
10/10 PBar Corkscrew
10 Reverse Dolly Rollout/Pike Press

Conditioning Work
A: Running Deck of Cards
Diamonds are Squats
Clubs are Pushups
Hearts are Burpees
Spades are Diagonal Squat Thrust

Recovery

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. Squat Clean: review & warmup

B. 5 rounds for time:
7 Squat Cleans, 135/95 lbs
15 Low Ring Pushups

Recovery

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. 10 rounds:
12 Burpees
12 Toes to Bar

Recovery