WODS – March 26 – April 1

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Stength Work
A: DB Push Press, build to a heavy single for both hands in 10′
B: DB Push Press, 5×5@31×1, R60-90″,
C: 4 rounds
5/5 1/2BW Sandbag “B-Stance” Squat
5/5 1/4BW KB Clean and Press
10/10 1/4BW KB Russian Twist
20 KB Swings

Conditioning Work
A: Row 1000-2000m depending on skill, RPE 6/7, 5-10′
B: Row 2000m for time. Every minute on the minute dismount and do an equal number of burpees as the minutes on the clock.
C: Recovery run/row/ride/rope. 5-10′ at an easy pace to bring your heart rate down.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Gymnastics Work
A: Low bear crawl review and practice, 5′
B: Forward shoulder roll/ukemi style roll review and practice, 5′
C: Crawl/roll/crawl pattern practice, 5′
D: 4 rounds
60″” Front Plank with Arms Extended
10/10 Side Plank Elbow tap
5/5 Hanging Windshield Wipers or 10/10 Supine Windshield Wipers
10 Reverse Inchworm to pushup

Conditioning Work
A: 800m Run
B: 10′ AMRAP Strict Pullups / Pushups
C: 4 rounds, 60″” AMRAP or reps listed, rest 10″ between exercise
Deck Squat Burpee (10)
DB Thruster (10, 40/20#)
Tuck Jumps (20)
Lateral Skater Hops (10/10)

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Strength Work
A: Deadlift, build to a heavy 5 in 10′.
B: Deadlift, 8×3, build weight as you go.
C: 3 rounds
10 1/2-3/4+BW Barbell Hip Thruster
10/10 Split Stance Wallball
10 Box Jump Ups, Mid thigh or higher

Conditioning Work
A: 5 rounds
10/10 Split Stance Wallball
20 Box Jumps, Knee Height
20 Pushups

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Wednesday Strength or Friday Gymnastics

Conditioning Work
30′ AMRAP @ RPE 7/8
100m Farmer’s Carry, 1/3BW per hand
40m/40m Inverted KB Front Rack Carry, 1/4 BW
10/10 KB Front Rack to Bent Press, 1/4 BW
40 KB Swings

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
Gymnastics Work
A: 10′ Pulling Development Work
AMRAP Muscle Ups
5-10×3 Seated MU Drill and Ring Dips
5-10×3 Chest to Ring Pullups and Pbar Dips
Pullup Development Work

B: Handstand Review, 5-10′
3 rounds
30-60″ Handstand Hold
10 Tuck Up
10 Tuck Down
10/10 Wall Run or 10m HS Walking

C: 4 rounds
30″ Hollow Hold
30″ Superman Hold
60″ Plank (use a band or plate to increase resistance)
10 Box Jump Up / Forward jump down, Mid-thigh or higher.

Conditioning Work
A: 15′ AMRAP
20 Wallballs
20/20 Medball OH Walking Lunges
Run 200m

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
AMRAP in 7 min:
15 cals any Erg
15 Pushups
+
7 min active recovery – must include a 400-600m jog
+
AMRAP in 7 min: (start @14:00 on the clock)
15 Goblet Squats @1/4 bwt.
10 T2B
5 Burpees
+
2 min active recovery (resting from 21:00-23:00)
+
Build to a heavy triple in the Sumo Deadlift in 7 min (23:00-30:00)
notes-work with a partner on this part, sharing a bar & switching weights/loading for each other.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion

Optional
Sunday

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
Front Plank 30″
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Pushup, 3-5
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5

WOD
A. Muscle-Up: 15 min developmental work
notes-or, Pullup/dip developmental work

B. 15-12-9-6-3 rep rounds:
DB Hang Clean & Jerk 50/35 lb/hand
Weighted Pullups 50/25 lbs

C. Partner Double KB Rack Carry – 600m, switch who carries the ‘bells at will.
notes-GO HEAVY!

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill to Prone Scorpion