WODS – June 5 – 10

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
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 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″

3x
40 Heavy Rope Single unders
10/10/10 Leg Swing (per side)
3 easy Broad jump

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 for time
Run Building Loop (~300m)
15/15 Walking Lunges
20 KB Swings, 1/4 BW

Alt Conditioning WOD
A: 4 rounds for time
Run Building Loop
10/10 Double KB Front Rack Walking Lunge, 1/4 BW per hand
10 Double KB Push Press
10 Burpees

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
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 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″

3x
40 Heavy Rope Single unders
10/10/10 Leg Swing (per side)
3 easy Broad jump

WOD
Monday Development WOD, or
A: Deadlift to a heavy 3 in 15′
B: Deadlift, 5×5@31×1, 80-85% of “A”, R60″
C: 3 rounds for time
40m BW Sled Drag
10 KB Double Front Rack Squat, 1/4BW per hand
5/5 Renegade Row

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
Bear Crawl 20m
Backwards Bear Crawl 10m
Backwards Spiderman Crawl 10m

WOD
Development WOD
A1: Hand together Chinup, 5×3-5, R10″
A2: Shoulder Width Chinup, 5×3-5, R10″
A3: Double Shoulder Width Pullup/Swan Pullup, 5×3-5
A4: L-Sit on Floor / parallettes, 5×15-30″

B: 3 rounds for time
40m LH/HH Prowler Sprint
300m (building loop) 1/2BW Sandbag Carry
10 1/2 BW Sandbag Squats

Alt Conditioning WOD
A: 3 rounds for time
50 Wallballs, 20/14#
Run 400m

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
Bear Crawl 20m
Backwards Bear Crawl 10m
Backwards Spiderman Crawl 10m

WOD
Wednesday Development WOD, or

A: Strict Press, build to a heavy 3 in 10″
B: 20′ EMOM
Odd: 3 Thrusters, 75% of “A”
Even: 6 Overbar Burpees

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
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 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 Movements

WOD
A: With A Partner
3 rounds for time
10/10 Partner Wallball/Burpees
10/10 Deck Squat/Chest Pass
Building Loop (~300m) Medball run

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
Kneeling Slow Spinal Rotation 5/5
Pushup Shoulder Circles on Fists 10/10
Inchworm to Stand
Squat 5
Squat to Kneeling 5
Cossack Squats 5/5
Squat/Twist/Reach 5/5
90/90 switch, 3/3
Child’s Pose SLR, 10/10
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Arch Hang
Run 400m
+
2 rounds:
3 Pullups
6 Pushups
10 Squats

WOD
A. Deadlift: build to a heavy triple in 15 min

B. 15-12-9 rep rounds for time:
Deadlifts @10% less than “A”
One Arm KB Push Press R 53/36lb
One Arm KB Push Press L 53/36lb
Run 250m (building loop) after each round.

Recovery
Death Stretch, 30″/Side
Diagonal Stretch, 30″/Side
Down Dog / Cobra / Child’s Pose, 3
Wall Slides 5
Wall Angels 5

Optional

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