WODS: Nov – 19 – 25

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: 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, 2×15′ EMOM, 75-80% of “B”. Minute 5, 10 and 15 are 60″ AMRAPS

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6, review rowing form
B: “Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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

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
15″ Tuck Hover on Low Rings
20 Trunk Curlups
15/15 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, RPE 5/6
B: Row 1000m
C: “Tabata” Row. Work at RPE 9+ each round
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

WOD
Strength
A: Back Squat, 5×5@31×1, R90″
C: Torso Prep, 3x
10 Pushup / Dolly rollout
10/10 Twisting Dolly reverse rollout
10/10 Dolly Side Plank / Knee Tuck

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 3-4 rounds
40m Bear Crawl
40m Backwards Bear Crawl
40m/40m Suitcase carry, 1/3-1/2BW
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

WOD
“Going Long”
10 Rounds: (45′ cap)
Run 100m
10 Box Jumps 20″
Run 100m
10 KB Swings 53/36 lbs
Run 100m
10 Burpees

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

WOD
“Monkey and the Coconut”
With a partner
For time, with a 30′ time cap
300 Ball slams for time, 25/15#
Only one partner may be doing ball slams at a time, switch as needed, with a minimum of 10 slams before switching, and may only switch after increments of 10.
Partner 1 Ball slams
Partner 2 holds a hollow hold. If Partner 2 comes out of hollow hold before a switch point (10 or increment of 10), partner 1 must stop until partner 2 lifts back into the hollow hold, and for each occurrence of a drop, penalty will be 10” isometric wall sit to be completed at the end of the WOD

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

WOD
A. Power Clean: build to a heavy single in 12 min

B. For time:
21 Power Clean 135/95 lbs
42 Wallballs 20/14 lbs to 10’/9′
15 Power Clean 135/95 lbs
30 Wallballs 20/14 lbs to 10’/9′
9 Power Clean 135/95 lbs
18 Wallballs 20/14 lbs to 10’/9′

C. 600m Apnea Walk

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

Last Sunday of the month, no class