WODS – June 12 – 17

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Training Purpose

We’re done with the Child’s Pose Straight Leg lifts! Okay, we’re not. Based on the overall improvement that we’ve seen in hip mobility across the gym, it’s going to make a regular appearance in the warmup.

You’ll notice a couple of new things in the warmup rotation. The overhead reach is being included to build up your understanding of your overhead position. In the gym this will help with your handstands and overhead presses. In the real world this can help with your posture, climbing, and raising your hand in class.

Exercise wise expect to see pushup and chinup combos over the next few weeks. These movements will help build up your upper body strength, and are more transferable than things like bicep curls and tricep pushdowns.

Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Roll 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Wrist Pushup Seq
Front Tuck Lever Hover, 10
Seated Max OH reach 30″
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5
Single Arm Shrug 5/5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

FRC/CARS Shoulder Circle
FRC/CARS Hip Circle

WOD
Development WOD
A1: Hand together Chinup, 5×3-5, R10″
A2: Shoulder Width Chinup, 5×3-5, R10″
A3: Foot Elevated Ring Row, 5×10-15, R10″
A4: L-Sit on Rings 5×15-30″

B: Back Squat, 8X3, Build to a heavy 3 by set 5, RAN

Alt Conditioning
A: 3 rounds for time
Run 800m
20 Box Jumps/Step-ups Knee height
10/10 Split Stance Wallballs

Recovery
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 10
Wall Angels 10

Tuesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Roll 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Wrist Pushup Seq
Front Tuck Lever Hover, 10
Seated Max OH reach 30″
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5
Single Arm Shrug 5/5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

FRC/CARS Shoulder Circle
FRC/CARS Hip Circle

WOD
Monday development WOD, or

A: 40′ @ RPE 7/8
40m HH Prowler Push
40m Farmer’s Carry
40 Wallballs
40 KB Swings

Recovery
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 10
Wall Angels 10

Wednesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Roll 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Wrist Pushup Seq
Front Tuck Lever Hover, 10
Seated Max OH reach 30″
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5
Single Arm Shrug 5/5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

FRC/CARS Shoulder Circle
FRC/CARS Hip Circle

WOD
Development WOD
A1: Diamond Pushup, 5×5, R10″
A2: “Hardstyle” Pushup, 5×5, R10″
A3: Russian Pushup, 5×5, R10″
A4: Ab-wheel or Dolly Rollout, 5×10, R60″

B: 3 Rounds
60″ AMRAP or 20 Reps Wallballs
60″ AMRAP or 25 Reps Ballslams
60″ AMRAP or 40 Reps Lateral Low Hurdle Hop
60″ AMRAP or 25 Reps KB Swing
60″ Rest

Alt Conditioning
A: Row 1000m
B: 15′ AMRAP
Row 250m
30 (15/15) Mountain Climbers
30 Double Unders

Recovery
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 10
Wall Angels 10

Thursday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Roll 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Wrist Pushup Seq
Front Tuck Lever Hover, 10
Seated Max OH reach 30″
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5
Single Arm Shrug 5/5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

FRC/CARS Shoulder Circle
FRC/CARS Hip Circle

WOD
Wednesday Development, or
A: Push Press, Build to a heavy 2 in 10′
B: 3 rounds for time
10 Hang Clean and Press, 80% of “A”
20 Cal Airdyne

Recovery
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 10
Wall Angels 10

Friday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Log Roll 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Wrist Pushup Seq
Front Tuck Lever Hover, 10
Seated Max OH reach 30
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5
Single Arm Shrug 5/5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

FRC/CARS Shoulder Circle
FRC/CARS Hip Circle

Barbell Review, Clean and Jerk

WOD
A: 15′ Build to a heavy single / review Clean and Jerk
B: 10′ EMOM, 3 C&J @ 80% of “A”
C: Front Squat, 5×3@31×1, RAN

Recovery
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 10
Wall Angels 10

Optional
Saturday Scott Special, Rowing Team Alternate Workout

Warm Up
General body warm up if you are early to class.
Sidelying Windmills 3/3
Cat/Cow 6-10
Mattress Flippers 3/3
FLR/Pushup Plus 10/10
Inchworm to stand 3
Squats 5
High Squat to Kneeling 5
Cossack Squat 5
90/90 to Butterfly to 90/90
Child’s Pose SLR, 5/5
Seated Max OH reach 30″
Ring Support 30″
Hanging Shoulder Circles 10/10
Arch Hang 5

WOD
A. 4 rounds on a running timer, done at slow warmup pace*:
30 sec Row
30 sec Single Unders
30 sec Air Squats

B. 4 rounds for reps*: (20 min)
30 sec Double Unders
30 sec Burpees
1 min Wallballs 20/14 lb
1 min Row for cals
rest 2 min b/t rounds.

*athletes can begin at different stations. All work & rest together.

C. 2 rounds for quality:
10 slow alt’ng Cross Body Elbow to Knee in Low Bear Position
15 sec/side Star Side Plank
20m/arm Single Arm KB Front Rack Carry

Recovery
Supine Belly Breathing/Recovery Breathing
Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
Child’s Pose SLR, 10/10
Down Dog / Cobra / Child’s Pose

Optional

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