WODS – May 7 – 13

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: Back Squat, Build to a Heavy 10 in 10′
B: Jumping Back Squat, 3 reps EMOM for 10′, use 50% of BW or “A”, whichever is heavier.
C: 4 rounds
5/5 Russian Step Up
10/10 Lateral Skater Hop
10 Abwheel Rollouts
10 Dolly Hip Bridge/Heel Slide

Conditioning Work
A: 30′ AMRAP
100 DU
80 1 Arm KB Swings, 1/5th BW
60 Wallballs
40 Burpees
20 Pullups

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′ Pulling Development Work
AMRAP Muscle Ups
or
5-10×3 Reverse MU Drill + Chest to Ring Pullups
or
5-10×3 Biacromial Grip Chin ups + Bar Dips
or
Pulling and Pushing development work

B: Review forward roll, 5-10′

C: 4 rounds
5 forward Rolls
5 Deck Squat Burpees
10 T2B (Or 5 High Bar pullovers)
3/3 Rope Pullups

Conditioning Work
A: 6 rounds (24 minutes total)
30″ KB Swing
30″ Rest
30″ Burpee
30″ Rest
30″ 1 Arm KB OH Lunge
30″ Rest
30″ 1 Arm KB Push Press
30″ Rest

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: Push Press, Build to a heavy 2 in 10′.
B: Push Press, 10×2, Begin with 80% of “A” and build up, RAN
C: 4 rounds
30″ Elevated Prayer Stretch w/ weight PVC/Barbell
5/5 KB Windmills, 1/4+BW
10 DB Floor Press, 1/4 BW per hand
60″ Front Plank w/ Arms extended as far forward as possible

Conditioning Work
A: 10 rounds
100m Suitcase Carry, switch hands at 50m, 1/3BW – 1/2BW
60″ Cumulative Hang from High Bar

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

Conditioning Work
A: 10 rounds
30″ BW BW Sled Drag
30″ Rest
30″ Double KB Front Rack Squat
30″ Rest
30″ Airdyne
30″ Rest

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: 5 rounds
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m/10m Lateral Bear Crawl
5/5 Diagonal T2B
10/10 Hanging Handswitches

Conditioning Work
A: 21-15-9
Hang Squat Clean, 115/75#
Burpees

Immediately into

B: 1 mile run, for time.

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
AMRAP in 20 min:
10 Push Presses 115lb/80lb (scale load so 10 reps can be done unbroken)
10 KB Swings 53lb/36lb
10 Box Jump/Step Downs 24”/20”
+
Run 1 mile as soon as AMRAP complete.

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. HSPU: 3 x 3-5; RAN
notes-scale so that 3-5 reps are possible.

B. AMRAP in 15 min:
30 cals Row
20 T2B
10 Wall Walks

C. 3 rounds:
30 sec/side Side Plank
5/5 Deadbugs @2020

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