WODS – March 25 – 31

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Strength
A: Back Squat
Option 1 – 5×2-3 @ 85-88% of 1RM
Option 2 – 5×5 @ 85% 3RM or 75-80% of 1RM
B: 4 rounds
5/5 Landmine Single Leg RDL, 1/4BW+BB
5/5 Goblet Cossack Squat, 1/4BW
5/5 DB Front Heel Elevated Lunge, 1/5th-1/4BW Per hand

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: Choose 1 erg, for time
Row 5k
Bike 10k
Ski 5k
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Gymnastics
A: wrist/shoulder prep, 3x
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Torso Prep, 3x
60″ Elbow Plank
30″/30″ side plank
30″ Hollow hold
5/5 Pushup Plank Bird Dog, hold for 2″” each rep

D: 10′ Ring Muscle Up work
10′ AMRAP Ring Muscleups
or
5-10 rounds, 3 Muscle Up Negatives/Seated MU
or
5-10 rounds, 3 Chest to Ring Pullups / 3 Ring Dips
or
5-10 rounds, 3 Strict Chest to Bar Pullups / 3 Dips
or
10′ Pull/push development work

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 15′ AMRAP
5 Burpees
10 Box Jumps, Knee Height
15 KB DL
10/10 Reverse Lunge

C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Strength
A: Clean & Jerk, Review and Heavy Single in 15′
B: C&J Complex, 65-75% of “A”
1×10′ EMOM
Squat Clean
Hang Squat Clean
Jerk
Push Press
C: 3 Rounds
5/5 1/2 Kneeling KB Windmills
10 Bench Elevated Barbell Hip Thrusters, BW+
5-10 GHD Raises

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 4 rounds for time
Solo version
400m 1/2 BW Sandbag Carry
25 KB Swings, 1/3 BW
25 Wallballs
or (if not coming in on Satruday)
Partner version
400m Medball run/basketball pass rules
25 KB Swings, 1/3 BW
50 (25 each) Thruster Chest Pass to Partner, 8′ away
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Thursday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: Any Erg, 20-25 rounds, Switch ergs as desired
30″ RPE 7/8
60″ Recovery. Dismount from machine and complete 5 burpees. Spend remainder of recovery interval idle/easy movment
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Friday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Gymnastics
A: wrist/shoulder prep, 3x
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling review, 5-10′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5 Handstand Forward rolls (optional, with spotter)

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 20′ AMRAP, 1/4BW KB
5/5 1 Arm Swings
10 Goblet squats
5/5 Periscope Lunges
Run 100m
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

2x
25/25/25 3 position calf raise
20 steps each Heel/Toe/Instep/Edge of foot
Agility Ladder
10m Low Hurdle Hops

WOD
Partner AMRAP in 35 min:
Med Ball 800m Throw/Sprint/Catch w/partner
50 Wallballs (split reps b/t partners)
15 Burpees (each)

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch

Optional
Sunday

Last Sunday of month, closed – no class