WODS – June 19 – 24

admin201 Workouts of the Week%s Comments

Training Purpose
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
High 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
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

2x
Bear Crawl 20m
Backwards Bear Crawl 10m
Backwards Spiderman Crawl 10m

WOD
Development WOD
A1: Russian Dip, 4×3-5, R10″
A2: Strict HSPU, 4×3-5, R10″
A3: Ring Pushup, 4×10, R10″
A4: Reverse Dolly Rollout, 4×10, R60″

B: 4 rounds
15/15 Lateral Med Ball Slams
20 Wallballs
Run 200m

Alt Conditioning
A: Row 1000m
B: “Death by Calorie” – program C2 to 1′ Intervals. Match the interval number to the number of calories rowed in that interval. Minute 1= 1 cal, minute 2 = 2 cal, etc. Aim for 20 minutes or more.

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

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
High 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
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

2x
Bear Crawl 20m
Backwards Bear Crawl 10m
Backwards Spiderman Crawl 10m

WOD
Monday Development WOD, or

A: LH Prowler Push, 6×30″ for distance, R90″
B: 15′ AMRAP
30 Double Unders
30 KB Swings, 1/4 BW
30 Goblet Squats

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

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
High 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
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

2x
Agility Ladder
Low Hurdle Hops
Run 100m

WOD
Development WOD

A: Bent Over Single Arm DB Row, spend no more than 10′ building to a heavy single

B1: Ring to Chest Arch Pullup, 4×3-5, R10″
B2: Close Grip Chin Up, 4×2 @ 15x15x, R60″
B3: Bent Over DB Row, 4×3-5 or 10, R90″
(If you can already do chinups, do 10 reps @ 75% of “A”, if not, 3-5 reps at 80-85% of “A”)

C: 100 Ball Slams for time.

Alt Conditioning WOD
A: Run 800m
B: 3 rounds for time
Run building loop (~300m)
15 Burpees
50 Lateral Low Hurdle Hops

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

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
High 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
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

2x
Agility Ladder
Low Hurdle Hops
Run 100m

WOD
Wednesday Development WOD, or
A: 30′ steady pace, any rep scheme/ any order
Airdyne 30 cal
30 TGU, 1/4BW
30 (15/15) Single Arm KB OH Squat
30 Sandbag Cleans, 1/2 BW

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

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
High 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
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

Review movement

WOD
A. 5 rounds for time
10 Ring Dips / Pushups
2 Rope Climbs / 14 Rope Hanging Knees to Elbows
20 Squats
Run 200m

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

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
+
3 rounds:
1 Russian Pushup
3 Pushups
5 T2B or K2E
10 Squats

WOD
A. Power Clean: review, build quickly to just over your working weight for the workout.

B.
14.4 – AMRAP in 14 min:
60 cal Row
50 Toes to Bar
40 Wallballs 20/14lb
30 Power Cleans 135/95 lbs
20 Muscle Ups

Scaled:
60 cal Row
50 Hanging Knee Raises
40 Wallballs 14/10lb
30 Power Cleans 115/65 lbs
20 Jumping Pull Ups

Recovery
Walk/recover ~400m
Cossack/Rotation to Lunge, 5/5
Lunge/Reach, 30″”/Side
Down Dog / Cobra / Child’s Pose, 3

Optional

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