WODS: March 4 – 10

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
10/10 Heel Elevated Lunge

WOD
Strength
A: Hang Power Clean Review and Build to a heavy 1, 15′

B: 10′ Alternating EMOM
Odd: 3 Hang Power Clean, 85% “A”
Even: 10 Box Jumps, Mid thigh height

C: 3 rounds
5/5 Sidelying KB Sidepress/Armbar
5/5 Seated External DB Rotation
5/5 Cuban Press
5/5 KB Bottoms Up Press

Conditioning
A: 3 rounds
5/5 Sidelying KB Sidepress/Armbar
5/5 Seated External DB Rotation
5/5 Cuban Press
5/5 KB Bottoms Up Press
B: 5′ Aerobic Prep/Nasal Breathing
C: 4 rounds (for time)
10 Pullups
20 Pushups
30 Squats
400m Run
D: 10′ Recovery Walk/Apnea training

Recovery

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
10/10 Heel Elevated Lunge

WOD
Gymnastics
A: Wrist prep, 3x
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

B: Shoulder Prep, 3×30” each
Seated OH Active Reach
Parallel Bar or Ring Support
Push-up Plank on Low Rings

C: Hand balance work, 3 rounds
30″-60″ Inversion
10/10 Straddle sit straight leg lift
10 Tuck or Straddle Up to Handstand
10 Headstand Pike Touch
10 HSPU Negatives

Conditioning
A: Any Erg, 10′ Nasal Breathing only
B: Run, 100/200/400m, R30” between each, increasing speed with each.
C: “Fran”, 7′ Timecap (scale weight/movement to finish within 5-7′)
21-15-9
Barbell Thrusters 95/65#
Pull-ups
D: Run 800m @ RPE 5/6, Nasal Breathing only, or 10’ Apnea training walk.

Recovery

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
10/10 Heel Elevated Lunge

WOD
Strength
A: 3 rounds
5/5 Sidelying KB Sidepress/Armbar
5/5 Seated External DB Rotation
5/5 Cuban Press
5/5 KB Bottoms Up Press

B: Hang Power Snatch, 15′ Skill review and build to a heavy single

C: Hang Snatch High Pull, 5×3, 100-110% of “B”

Conditioning
A: 3 rounds
5/5 Sidelying KB Sidepress/Armbar
5/5 Seated External DB Rotation
5/5 Cuban Press
5/5 KB Bottoms Up Press
B: 5′ Aerobic Prep/Nasal Breathing
C: 20′ AMRAP
40m Seated 1/2BW Rope Pull/Sled Drag
200m 1/2 BW Sandbag Carry
10/10 Medball Scoop Pass to wall (switch on the fly with each rep)
D: 10′ Recovery Walk/Apnea training

Recovery

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
10/10 Heel Elevated Lunge

WOD
Conditioning
A: 10′ Any Erg Aerobic Prep/Nasal Breathing
B: Double KB Front Rack Squat , 4×10@2020, R40″ (exactly, use metronome), 1/4BW per hand.
C: 100 1 arm KB Swings for time, 1/4 BW, 4′ Cap.
D: 10′ Recovery walk / Apnea training

Recovery

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
10/10 Heel Elevated Lunge

WOD
Gymnastics
A: Wrist Prep 3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold
Straight Arm DB Wrist Extension/Flexion x10

B: Torso Prep
3x
60″ Front Plank on Low Rings
15-30″ L-Sit Hold on Low Rings
30″/30″ Side Plank
30″ Hollow Hold
20 Trunk Curlups
30/30 Garhammer Raises

C: Muscle Up Work
10′ Muscle Up Work/ Push/Pull development
Work on rings. Focus on clean turnout from shoulder in support.

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: Double KB Front Rack Hold for time, 1/4 BW per hand, 3′ is the target.

C: 3 rounds for time
15/15 Medball OH Walking Lunge (Straight arms)
10/10 Rotational Medball Slam
15 Wallballs
10 Chest Pass to Wall

D: 10′ Apnea/recovery walking

Recovery

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
10/10 Heel Elevated Lunge

WOD
Open WOD 19.3 (TBD)

Recovery

Optional
Sunday

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
10/10 Heel Elevated Lunge

WOD
“Filthy 50”
For time:
50 Box Jumps
50 Jumping Pullups
50 KB Swings 36/26 lbs (light!)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45/35 lb bar
50 Back Extensions or Supermans
50 Wallballs 20/14 lb
50 Burpees
50 DUs

Recovery