WODS – May 14 – 20

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Strength Work
A: Power Clean, build to a moderate weight (75% 1RM) in 10′.

B: 3 rounds for reps, ligth recovery work 3′ Between Rounds
60″ AMRAP Power Clean, 85-90% of “A”
10″ Rest
60″ AMRAP Wallballs
10″ Rest
60″ AMRAP Box Jump to Kneecap height
10″ Rest
60″ AMRAP Pullup

Conditioning Work
A: Run 1 Mile
B: 15′ AMRAP
20 KB Swings
15 Wallballs
10 Pushups
C: Run 800m

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Gymnastics Work
A: 10′ Muscle Up or Pullup development Work
10′ AMRAP MU
or
5-10×3-5 Jumping MU/Reverse MU Drill
or
5-10×3-5 Strict Chest to Bar Pullup / Ring Dip
or
5-10×3-5 Pullup / Dip
or
10′ Pullup development Work

B: 4 rounds
10 Abwheel rollouts
10 Narrow Stance Plate OHS
10 Tuck Up to Handstand
10 Sideplank Elbow Taps

Conditioning Work
A: 10′ AMRAP
Run 200m
20 KB Swings, 1/4-1/3BW
B: Gymnastics Work Part “B”

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Strength Work
A: Back Squat, Build to a Heavy 10/weight from 05/07/18 in 10′
B: Jumping Back Squat, 4 reps EMOM for 10′, use 50% of BW or “A”/weight from 05/07/18
C: 4 rounds
5/5 “B” Stance Sandbag Bearhug Squats, 1/2 BW
5/5 Goblet Cossack Squat
10m Low Hurdle Hops
50 Double Unders

Conditioning Work
A: 5-10′ Double Under Practice
B: 10′ AMRAP
5 Pushups
10 Toes to Bar
20 Prone Diagonal Tuck Thrust
C: Strength WOD part “C”

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Wednesday Strength or Friday Gymnastics Work

Conditioning Work
A: 30′ AMRAP
100 Double Unders
80 KB Swings
60 DB Snatch (30/arm)
40 Toes to Bar
20 Pullups
10 Sandbag Getups (5/side)

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
Gymnastics Work
A: Forward/Ukemi Roll review
B: 5 rounds
Rebounding Box Jumps/depth jumps, 10/20/10/20″
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Backwards Shoulder Crawl (link green foldouts)
10m Forward Rolls (link rainbow foldouts)

Conditioning Work
any erg
A: 5′ Warmup
B: 25 Rounds, any erg
15″/60″, aim for RPE 7/8 during work, RPE 5/6 during recovery.

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
A. 1 Power Clean + 2 Strict Press: 4 x 5 reps of the complex; rest 90 sec

B. 5 rounds for reps:
2 min Burpee Box Jumps 36″/30″ (scale to allow constant movement)
1 min rest

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction

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
FLR/Pushup Plus, 10
Inchworm to Stand, 1
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Neck / Ribcage / Hip Circles, 10/10/10
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
Seated 90/90, 3/3
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
KB Armbar, 3-5 breaths per arm
Prone Weighted Blackburns, 5/5

WOD
A. 30 min AMRAP – complete in any order/rep scheme:
200m Sandbag Carry @1/2 bwt
80m Yoke Carry
80m Backwards Sled Drag @bwt
4 trips Monkey Bars
10/10 Clubbell Halos

Recovery
Recovery breathing practice
Down Dog/Cobra/Child’s Pose
Prone Scorpion
Single arm hang/traction