WODS – June 18 – 23

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: Deadlift, 10′ Warmup to working weight
B: Deadlift, 80% of 1RM or 90% of 3RM
C: 4 rounds
5 GHD Raise
10 Cyclist Squat, 1/4 BW
15 Ring Rows
20 Bent Over DB Flys

Conditioning Work
A: 4 rounds, 15′ Cap
10 Sandbag Cleans
15 Sandbag Zercher Squats
200m Sandbag Carry

B: 2x Run 800m, rest 5′ between rounds

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: Handstand Practice, 10′
2-3 rounds
30-60″ HS hold
5-10 Tuck Up/Down (or, Deck Squat to Tuck Up)
10 Pike Press on P-Bars

B: 10′ Forward roll practice / HS Forward Roll

C: 3 rounds
20m Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl

Conditioning Work
A: 5 rounds
3/3 TGU
5/5 Single Arm KB OHS
7/7 KB Windmill
9/9 Diagonal Knees to Elbow

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: Back Squat, 10′ Warmup to working weight
B: Back Squat, 5×5. 80% of 1RM or 90% of 3RM
C: 4 rounds
5 RDLs, 50% 1RM DL or 70% 1RM 3RM
10 Barbell Shrugs
15 Weighted Calf Raises, 1/4 – 1/2BW
30″/30″ Lunge Hover

Conditioning Work
A. 6 Rounds, rest 3′ between rounds
30″ HH Weighted Prowler Push, 185/135#
2 15″/15″ squats
30″ Sled Drag, 225/155

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
Conditioning Work
A: 30′ AMRAP
100 Double Unders
80 KB Swings, 1/4 BW
60 Mountain Climbers
40 Wallballs
20 Pushups

Wednesday Strength/Friday Gymnastics

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: 10′ Muscle Up Work
10′ Muscle Up AMRAP
or
5-10×3-5 Chest to Ring Arch Pullup/Reverse MU Drill
or
5-10×3-5 C2B Pullup / Ring Dip
or
5-10×3-5 Pullup/Dip
or
10′ Pullup/Pushup work

B: 4 rounds
60″ Low Ring Pushup Plank
30″/30″ Extended Arm Side Plank
30″ Hollow Body Hold
30″ Superman Hold

Conditioning Work
A: Review rowing form, 5′
B: Row 500m @ RPE 6/7
C: Row 2000m for time, rest 5′
D: Row 4x500m @ 90% of “C” pace.

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
A. AMRAP in 20 min:
15 Pullups
30 Pushups
45 Squats

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

Optional
Sunday

Last Sunday of month, closed – no class