WODS: May 28 – June 3

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Squat 5
Squat / Twist 2/2
Cossack Squat/Bridge 2/2
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Run 400m

Review WOD, Scaling.

WOD
“Murph”
For time, wearing a 20# weight vest or body armor.

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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: 3 rounds, 10′ Cap
30-60″ HS Hold
10 Freestanding w/ spotter Lunge or Tuck Ups
10 HS Shrugs
10 Kneeling Straight Arm Plate pullover

B: 4 rounds
10 Ring Dips
5/5 Single Arm Hanging Knee Raise
30″ L-Sit (Cumulative)
10 Abwheel/Dolly Rollouts

Conditioning Work
A: 5′ any erg @ RPE 5/6
B: 20 rounds, any erg
15″ @ RPE 7/8
60″ @ RPE 6/7

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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: Beginner Lifters:
find 3RM for
Strict Press
Back Squat
Deadlift

A: Intermediate / Advanced Lifters
find 1RM for
Push Press
Front Squat
Deadlift

Conditioning Work
A: 10 rounds
30″ BW Sled Drag
10″ rest
30″ 1/4 BW KB Swings
10″ rest
30″ 1/4 BW Goblet Squats
10″ rest
30″ Lateral WB Slam

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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

Conditioning Work
“Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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: 10′ Muscle Up work
10′ AMRAP Ring or Bar Muscle Up
or
5-10×3-5 Jumping MU / Reverse MU drill
or
5-10×3-5 Strict Chest to Ring Pullup / Ring Dips
or
5-10×3-5 Strict Neutral Grip Pullup / Bar Dips
or
10′ Pulling/ Pushing Progression Work

B: 4 rounds
20m Low Bear Crawl
20m Backwards Bear Crawl
10m/10m Lateral Monkey Crawl
5 Forward Rolls

Conditioning Work
A: “Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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
Partner workout, 3 rounds for time:
100 Wallballs (split reps as you choose, only one works at a time)
Run 800m together

Partners must stay together on the run, and both must be back before Wallballs can begin.

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension

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. Tuck Up/Tuck Downs: accumulate 12 reps

B. 4 rounds:
60 sec Wall Handstand (cumulative)
60 sec Bar Hang (cumulative)
15 DB Strict Presses
15 Pullups or Wtd Pullups

Recovery
Supine Recovery Breathing
Sidelying Windmills
Down Dog / Cobra / Child’s Pose
Prone Scorpions
1/2 Kneeling Hip Extension