WODS – Nov 12 – 18

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

WOD
Strength
A: 1 Arm KB Strict Press, build to a heavy 1 in 5′.
B1: 1 Arm KB Strict Press, 5×5/5, R30″, 1 step down from “A”
B2: 1 Arm KB Flat Bench Row, 5×10/10, R30″
B3: 1 Arm KB Floor Press, 5×5/5, R60″
C: Weighted Pullup, 3xAMRAP with KB from “B”, RAN

Conditioning
A: 5′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 5 rounds, 20′ Cap
10 Ball Slam/Burpees
10/10 Rotational Ball Slam
15/15 Supine Bent Knee Windshield Wipers w/ Slamball extended over chest
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

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: Handbalance/Inversion Work 3x
30-60″ Inversion/Handstand
5/5 Block Climbs
15″ Tuck Hover/Planche on Rings
5-10 Freestanding Lunge ups

C: Torso Prep, 2x
60″ Pushup Plank on Low rings
30″ Hollow Hold
30″ Superman Hold
15″/15″ Side plank on GHD

Conditioning
A: 5-10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 5 rounds, 60″ Each station, AMRAP or reps/distance listed
25 Wallballs
30 KB Swings
40m Seated Rope Pull Sled Drag, 100#
25/25 Medball Russian Twist
Rest
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

WOD
Strength
A: Wrist Prep 3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold
Straight Arm DB Wrist Extension/Flexion x10
B: Hang Power/Squat Clean, 10′ to a heavy 2
C: Hang Power/Squat Clean, 2×10′ EMOM, 75-80% of “B”

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: Row 10′ for distance, dismount EMOM and do 3 Burpees
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 10 rounds Airdyne or Ski-Erg, 30″ Sprint/ 30″ Recovery, Nasal Breathing only if possible
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

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: Rolling Work, 2x
5 Forward Rolls
5/5 Lateral Rolls
3/3 Cartwheels

C: Torso Prep, 3x
10 Pushup / Dolly reverse rollout
10/10 Twisting Dolly reverse rollout
10/10 Dolly Side Plank / Knee Tuck

Conditioning
A: 5-10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 15′ AMRAP. Attempt this with Nasal Only Breathing, or Nose in/Mouth Out breathing pattern
2/2 Sandbag Getups
10 Sandbag Zercher Squats
100m Sandbag Run
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

WOD
A. 3 rounds:
3 Muscle Ups
21 DB Thrusters 35 lb/25 lb/hand

—OR—
3 rounds:
9 Pullups
9 Dips
21 DB Thrusters 35 lb/25 lb/hand

B. 3 rounds, RAN:
5/5 KB Windmills
10 Ab Wheel Rollouts
5/5 KB Halos
5/5 Rolling Side Planks

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

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
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
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
Plate/DB Cuban Press 5

2x
20m Low Bear Crawl
20m Backwards Low Bear Crawl
10m Spiderman Crawl
10m Alternating Lateral Monkey

WOD
A. Rope Climb/Legless Rope Climb – 12 min skill work

B. 3 rounds for time:
3 Rope Climbs to 15’
10 T2B
20 Plate OH Walking Lunge steps 45/25 lbs
400m Run

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch